Wodify Post – Page 46 – Toledo Crossfit

16 12 '21

The patron saint of Tacos

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Snatch complex: SP + 2SS + SPP (8 minutes to build as form allows) Snatch pull + 2 squat snatch + snatch push press WOD Metcon (2 Rounds for calories) Round 1, Amrap 8 Calorie bike or row At the 0, 2, 4, and 6:00 9…

15 12 '21

Meet the bar

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Front Squat (EMOM x 7, 2 reps climbing) Rest 2 minutes Technique Work B: Squat Clean (12 X1 on the 0:30, at 70% of A) WOD Wod: Metcon (Time) 4 RFT 12 PC (50% of A) 12 BJO 24/20 12 HR push-ups or HSPU 12 jumping…

14 12 '21

A Pair of Re-tests

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning You will do both workouts, in no particular order. The 2nd WOD will begin at 20:00 Wod1: Death Race (Time) 5 Rounds: 15/10 Calorie Assault Bike 10 Burpees Wod2: Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

13 12 '21

Uber Blitzen

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (3×4 climbing) B: Bench Press (3×4 across at 90% of A) C: Bench Press (AMRAP @ 85% of A) Conditioning

12 12 '21

Blitzen

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting

11 12 '21

Hagrid

CrossFit Toledo – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Amrap 23 40 synchronized reverse lunges 30 cal 20 deadlift 135/95 10 Synchro lateral Burpee‘s over bar

10 12 '21

The golden snitch

CrossFit Toledo – CrossFit View Public Whiteboard Skill work Standing Broad jump (Distance) Athlete must stick the landing5 attempts Weightlifting Clean and Jerk (Technique work, if feeling good, Max out Friday) WOD Metcon (Time) 5-1 Down and back sprints Rope climbs or ring MU Bear complex 135/95 ()

09 12 '21

The seeker

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Barbell complex: Pull + HPS + 2 HSS (Billed. Focus on balance in the middle of feet.) Metcon (Time) 14-12-10-8-6-4-2 Hang power snatch 75/55 Overhead squat Donkey kicks On the minute, minutes 1-8, 20 double unders or lateral bar hops

08 12 '21

He who shall not be named

CrossFit Toledo – CrossFit View Public Whiteboard WOD A: Metcon (AMRAP – Rounds) 5 rds(24 minutes) Min1: 20-30 sec gymnastics skill Min2: 12 thrusters 95/65 Min3: 12 BF Burpees Min:4: cal sprint Min5: rest Score A: count one round for each minute where the work was completed (max = 20) B: Metcon (5 Rounds for…

07 12 '21

Platform 9 3/4

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Push Press (3X5 climbing) B: Push Press (2X5 at 90% of A) C: Push Press (Amrap at 85% of A) Conditioning Metcon (Time) 5 RFT cap 14 12 DDB lunges 10 box jumps 24/20 8 t2b or T2R 6 seated DDB press or HSPU