CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (12, 10, 2X10 across) Conditioning Metcon (3 Rounds for reps) 3 rds One minute calorie bike Rest one minute One minute calorie row Rest one minute One minute clean and jerk 135/95 Rest one minute 1 calorie = 1 rep
CrossFit Toledo – CrossFit View Public Whiteboard Strength Back Squat (5×3 on the 2:00, climbing ) WOD Time Cap 18 Metcon (Time) 120 double unders 100 sit ups 80 walking lunges 60 s2oh 75/55 40 t2b or t2r 20 power snatch
CrossFit Toledo – CrossFit View Public Whiteboard Warm-up 1250/1000 recovery row, conversational pace Strength Shoulder Press (5×5 climbing ) WOD Metcon (AMRAP – Reps) AMRAP 11 1-2-3-4-5…ascending Deadlift 155/105 Box jumps or steps 24/20
CrossFit Toledo – CrossFit BBQ at 11 AM Stick around View Public Whiteboard
CrossFit Toledo – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Just show up. Kelsey will explain
CrossFit Toledo – CrossFit View Public Whiteboard Skill work EMOM x12 Odd: 2-3 supinated strict pull-ups Even : 5-8 HSPU WOD Metcon (Time) 400m run ro begin each round 27-21-15-9 burpees
CrossFit Toledo – CrossFit View Public Whiteboard Strength Metcon (Weight) 10 minutes to complete a 600m barbell carry WOD Metcon (Time) 750m/600m row 400m run or 0.5/0.4 mile bike 13 CJ 115/80 17 box jumps 24/20 10 CJ, 20 BJ 7 CJ, 23 BJ
CrossFit Toledo – CrossFit View Public Whiteboard Strength Sumo Deadlift (5×4 climbing) WOD Metcon (Time) 40-30-20-10 KB SDHP 53/35 Double unders Rest 2 minutes 20-15-10-5 Alt KB Hang C&J + 2 lunges 53/35 T2B T2R, or GHD Situps
CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Snatch complex: SPP+SB+OHS (On the 1:30 X 8, climbing) WOD Metcon (AMRAP – Rounds and Reps) Amrap 11 3 power snatch 95/65 7 OHS 10 lateral Burpee‘s 15/12 row or 12/10 bike
CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 800 m run Then, partition any way: 80 pull ups 80 AKBS 53/35 1600 m run The time cap to complete the indoor work is 13 minutes. In other words, if you have not finished pull ups/swings by 13:00, at that time head out for…