CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Back Squat (New 2RM) B: Back Squat (Heavy single) Conditioning Metcon (AMRAP – Reps) Amrap 14 7 rounds, on the 2:00 18/14/11 cal Amrap Wallballs 20/14 with remaining time
CrossFit Toledo – CrossFit View Public Whiteboard Strength Shoulder Press (5×2 climbing) Conditioning Metcon (Time) 4 rounds 12 HSPU or DDB push press 50s/35s 12 pull ups or DDB bent over row 15/12/10 cal row/bike Rest 1 minute Score total clock time when finished, including 3 minutes of rest
CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Power Clean (EMOM x 10, 2 quick simgles) WOD B: Metcon (AMRAP – Reps) 4 rounds, on the 3:00 RX barbell = 65% of A 15 DL 15 let Burpees 15 BJ 24/20 Score MAX Power cleans with remaining time
CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (10-5-2-2-2) Conditioning Metcon (Time) Five rounds, time cap 18 200 m run or 16/13/10 cal row/bike 20 thrusters 45/35 20 floor press 20 hang muscle clean
CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (Time) Stop sign partner run to begin each round 21-15-9 alt Barbell complex Synchro pullups Alt BJO Cash out: HEAVY 50m partner sled push Barbell complex = 3DL+2HPC+S2OH 95/65
CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Push Jerk (Emom 10×2 across at 70%) WOD Metcon (Time) 100 KB snatches 100 wallballs Partition any way Time cap 17
CrossFit Toledo – CrossFit View Public Whiteboard WOD Time cap 16 Metcon (Time) On the 2:00 18/14/11 cal row/bike or 200 m run Max Burpees with remaining time continue until you reach 100 Burpees Skill work Gymnastics Skills EMOM 12 Focus on STRICT movements
CrossFit Toledo – CrossFit View Public Whiteboard Strength/Skill A: Hang Clean (4×2 climbing) B: Back Squat (2×2 across at 98% of recent 2RM) Conditioning Metcon (Time) 4 rounds 21 jumping lunges 15 deadlifts 115/80 9 HPC Cash out: 75/60/50 cal row/bikeTime Cap 16
CrossFit Toledo – CrossFit View Public Whiteboard WOD A: Metcon (AMRAP – Reps) AMRAP 6 10 Alt DB Snatch 50/35 5 pullups 5 T2BRest until 10:00 B: Metcon (AMRAP – Rounds and Reps) AMRAP 10 8 Single DB Devil press (R) 50/35 16 sit ups 8 Single DB devil press (L) 32 double unders Strength…
CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Snatch Balance (5×3 climbing) Conditioning Metcon (Time) 5 rft cap 15 4 ps 95/65 4 ohs 4 oh lunge 12 bj 24/20 12 lat bar hops 150 m run