CrossFit Toledo – CrossFit View Public Whiteboard Technique Work EMOM x10 Begin at ~50% Climb for the first 5 minutes up to 70-80% The final 5 minutes will be at the same weight Snatch (Doubles across OTM at 70-80%) WOD Metcon (Time) 6 RFT 4 PS 75/55 5 OHS 6 weighted 20″ Step ups (Bar…

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (3 Rounds for time) 3 rounds on the 10:00 21 HSPU or HR Pushups 1250 m/1000 m row or 1.25/1 mile bike 15 burpees over erg or paralette

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM Clean Complex: PC+HSC+FS (10 Rounds for weight) Clean Complex Begin at minute 1. Continue for 10 rounds. Each minute, perform: 1 Power Clean 1 Hang Squat Clean 1 Front Squat * If you struggle with Squat Cleans, please do: 2 Power Cleans 2 Front Squats *…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Score rounds completed. Max = 20 Metcon (AMRAP – Rounds) Emom x 20 Min1: 15/12 row or 12/10 bike Min2: 16 Alt. DB Snatch 50/35 Min3: 15/12 row or 12/10 bike Min4: Sumo Deadlift (5×4 climbing) Accessory work 12-10-8, not for time Glute ham raise Alternating DB…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Push Press (6 minutes to find a heavy triple) Conditioning You will complete two of the following three, with 5 minutes of rest inbetween. The goal is to maintain a constant pace throughout each workout. A: Metcon (Calories) 10 rounds 30 seconds row for calories Rest 30…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Pick a WOD Sunday. If you missed the monostructural piece, make that up 😎 A: 200 cal ass bike (Time) 200 cal assault bike B: Metcon (Time) 7K/6K row C: Metcon (7 Rounds for time) On the 3:00 x 7 rounds 15 box jumps 24/20 12 AKBS…

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) Buy in: 50 wall sit med ball passes 16 rounds 10 alt dB snatch 50/35 8 reverse lunges 75/55 6/5 cals Cash out: 600m partner run or 36 synchro burpees

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM x 15 1-5: 2 PC ~70% 6-15: Power Clean (10×1 OTM Climbing (as form allows)) WOD DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P….

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Your choice A: Metcon (Time) 7k/6k row B: 200 cal ass bike (Time) 200 cal assault bike MOBILITY With remaining class time, work on your greatest mobility need.

CrossFit Toledo – CrossFit View Public Whiteboard Workout Of the Week Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRest until 25:00 Bench Press (5 min (25:00-30:00) to find 2RM) As long as barbell is unracked by 30:00, you may finish the lift.