CrossFit Toledo – CrossFit View Public Whiteboard Squat EMOM x 10 climbing Min1: Front Squat (2 reps) Min2: Back Squat (4 reps) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 18 Buy in: 1 mile run With remaining time: 15 lateral bar hops 12 PC 95/65 9 BJO 24/20
CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (5×3 climbing) B: Bench Press (3×3 at 90% of A) WOD Metcon (Time) 55 S2OH 95/65 160/130/100 cal row/bike Minutes 2, 4, 6, 8 &10: 25 double unders
CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (AMRAP – Rounds) EMOM X 16 each minute, please perform both: 5 Thrusters 5 pullups RX 95/65 RX+ 135/95 Teens 14-15 75/55 Masters 50+ 75/55 Score rounds when all 10 reps are completed Max = 16 Gymnastics 4 rounds, Tabata style (8 minutes) 10 sec hollow…
CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM x 12 1-3: 3 singles at 75% 4-6: 2 singles at 80% 7-12: Power Clean (Singles, climbing ) WOD Metcon (Time) 27-22-15-9 Deadlift 185/125 Lateral burpees Cash out: sandbag or wallball stop sign runTime cap 14
CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Snatch (EMOMx10 across at ~80% 1RM) For quality B: Snatch (Heavy single )
CrossFit Toledo – CrossFit View Public Whiteboard Partner WOD Metcon (Time) Buy in 400 m barbell carry 95/65 40-30-20-10 Front squats Pull-ups Alternating Burpee‘s 400 m partner run to complete each round Extra Credit Real functional fitness: Thanks to the volunteers who will be available after the gym to help Erin move!
CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Push Jerk (Challenging double) WOD Metcon (Time) Time cap 18 Stop sign run 30 HSPU or push press 95/65 60/45 cal row 30 HSPU or PP 1 mile bike
CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Deadlift (4X5 climbing) B: Good Mornings (12-10-8 climbing) Conditioning WOD: Metcon (Time) 4 RFT, cap 17 20 KB SDHP 53/35 20 double unders 10 hang CJ (R) 20 double unders 10 hang CJ (L) 100 m run
CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Barbell complex: SC + HPC + FS (Build as form allows) Conditioning Metcon (Time) Time capsule 12 60 thrusters 115/80 EMOM 4 BF Burpees
CrossFit Toledo – CrossFit View Public Whiteboard Skill work Gymnastics EMOM x 10 Muscle up progression Skill work WOD Metcon (4 Rounds for time) 4 rounds, on the 5:00 20 box jump overs 24/20 16/13/10 cal row/bike 12 hand release push-ups 8 hang power snatch 95/65 40H lunge