Wodify Post – Page 86 – Toledo Crossfit

24 09 '20

Scale As Needed

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Power snatch technique review Warm up to working weight Weightlifting Power Snatch (10×1 across on the 0:30 at ~70%) WOD Metcon (Time) 5 rounds on the 5:00 400 m run 15 0HS 115/75 15 BF Burpees score SLOWEST round

23 09 '20

Single Leg

CrossFit Toledo – CrossFit View Public Whiteboard Strength/Skill Back Rack Lunge (3×12 climbing) WOD Metcon (Time) 5 RFT, time cap 15 10 Single DB Goblet squat 50/35 20 Alt. DB snatch 15/12 row, 12/9 bike or 150m run

22 09 '20

Shoulder strength

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Push Press (Daily 3RM) B: Push Jerk (Daily 2RM) WOD Metcon (Time) 4 rounds Time cap 22 400m run 3 rounds 5 Lateral burpees 5 Deadlifts 155/105 3 S2OH

21 09 '20

Sakamoto

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Front Squat (Max out Monday) WOD B: Metcon (Time) 50-40-30-20-10 Double unders Sit ups 5-4-3-2-1 Cleans (70%of A) |Rx+ sub 25-20-15-10 -5 GHD sit ups

19 09 '20

2 parts

CrossFit Toledo – CrossFit View Public Whiteboard New Section Metcon (Time) Part 1 time Metcon (Time) Part 2 time

18 09 '20

Okay Karen

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Barbell complex: Cluster + PJ + Split jerk (Technique practice or max out Friday) WOD Metcon (Time) 120 Wallballs 20/14 At the 2, 4, 6, 8, and 10:00 6 Lateral burpees overt ball

17 09 '20

Nasty Nicole

CrossFit Toledo – CrossFit View Public Whiteboard Strength Weighted Step-ups (3×8 climbing) Bar on back, 20″ step Conditioning A: Metcon (AMRAP – Reps) AMRAP 10 150 m run (one-way traffic) to begin each round: 2-4-6-8… Ascending PUllupsScore PULL-UPS only. Rest until 15:00 B: Metcon (Time) Time cap 8 10-8-6-4-2 |C2B| Pull-ups 150m (one way) run…

16 09 '20

Dirty Diane

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Deadlift (Daily 3RM) WOD Metcon (Time) Option 1 27-21-15- 9 Deadlift (50% of A) H.R. Pushups Option 2 21-15- 9 Deadlift (60% of A) HSPU Option 3 12-9-6 Tire flips Burpee tire jumps

15 09 '20

Not Nancy

CrossFit Toledo – CrossFit View Public Whiteboard WOD Score OHS only Technique Work Overhead squat technique Build up to working weight for the last round Metcon (4 Rounds for reps) AMRAP 3:00 200m Run 15 Bar Facing Burpees OHS with remaining time 75/55 Rest 3 minutes AMRAP 3:00 200m Run 12 Bar Facing Burpees OHS…

14 09 '20

Amazing grace

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Push Press (Daily 4RM) B: Push Press (Max reps at 94% of A) C: Push Press (Max reps at 97% of A) WOD Metcon (Calories) AMRAP 14 BUY IN 400 m run 20 clean & jerks (70% of A) 200 m run 10 C&J Cal bike…