CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Hang Snatch (5×3 climbing, power or full ) WOD Time cap 21 Metcon (Time) 5 RFT 10 T2B, T2R, or GHD sit ups 9/8 cal row or 7/6 bike 5 snatch grip DL at 70% of A 4 HPS 3 OHS 200 m run

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (Daily 5rm) B: Bench Press (3×5 at 94% of A) WOD C: Metcon (AMRAP – Rounds and Reps) AMRAP 12 25 DUs or lateral bar hops 15/10 HR Push ups or 7 Strict HSPU 6 pc 95/65 6 Front rack reverse lunges

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) Buy in: 800m partner run or 1K row. 14 rounds, one athlete working at a time 7 thrusters 75/55 7 pull-ups 7 burpees Cash out: 800m partner run or 1K row Extra Credit Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Good Mornings (10-8-6-6 climbing ) WOD Choose B or C, and go at 80% effort At the 2,4,6,8,&10:00: 25 AKBS B: Metcon (Distance) 10 minute interrupted row C: Metcon (Calories) 10 minute interrupted bike Weightlifting EMOMx 10, building throughout 1-5: Power Snatch (Quality double, focus on…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Barbell Complex: Clean+Jerk+Lunge (R+L) (Build to something comfortably heavy) 1 Clean (squat) 1 Jerk 2 Overhead Lunge WOD Metcon (Time) 5 rounds, , time cap 17 20/15 row, 15/12 bike or 200m run 10 power cleans (50% of A) 8 Front squats 6 S2OH 4 OH…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (4 Rounds for reps) AMRAP 4 Buy in: 50 DU 10 DL 135/95 10 hang CJ (L) 50/35 10 hang CJ(R) Rest 4 minutes AMRAP 4 Buy in: 150m one way run 10 DL 165/115 20 alt DB snatch Rest 4 minutes AMRAP 4 Buy in:…

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (Daily 5 RM) B: Bench Press (4×5 across at 90% of A) C: Bent Over Row (4×8 climbing) You may set up a second barbell, alternating between bench press drop sets WOD Metcon (AMRAP – Reps) AMRAP 8 20-16-12-8-4-8-12… POWER CLEANS 125/85 BF BURPEES

CrossFit Toledo – CrossFit View Public Whiteboard Strength Back Rack Lunge (3×10) WOD Metcon (Time) Buy in 50/40 cal row or 40/30 bike 400m run 27-21-15-9 T2B or T2rings or GHD sit ups Box jumps 24/20

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) 1 min partner Wallballs 1 min BBJ 1 min cal row or bike (1 works other rests full min) 1 min T2B or T2R 1 min synchro RKBS Rest 1 min, X 5 rds

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Thruster (Daily 3rm) Conditioning B: 1000m Row (Time) Max Effort 1000m RowRest until 7:00 C: 1-mile bike (Time) SprintRest until 14:00 D: Metcon (AMRAP – Reps) AMRAP 7 15 thrusters at 65% of A 15 pullups

Page 85 of 141 1 83 84 85 86 87 141
Contact Us
757 Warehouse Rd Toledo, OH

Follow us: