CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (Challenging Daily Double) B: Bench Press (3×2 @ 85% of A) C: Bench Press (1 x max reps at 70% of A) WOD D: Metcon (Time) 4 RFT 10 SDHP 95/65 10 S2OH 40 DUs or Lat. Bar hops Accessory work 3×8 NFT SL…
CrossFit Toledo – CrossFit View Public Whiteboard Strength Paused Front Squat (5×3 climbing) Pause first rep aFULL 5 seconds WOD Metcon (AMRAP – Reps) AMRAP 18 5 Devil Press 10 Double DB Box step ups 24/20 5 burpees 10 BJ
CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Deadlift (Daily 3RM) B: Deadlift (3×3 at 85% of A) Conditioning Metcon (AMRAP – Rounds) EMOMx16, max score =16 A. 15/12 row or 12/9 bike B. 6 strict pull-ups up (load or band as needed) C. 6 strict ring dips (load or band as needed) D….
CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Snatch Complex (Build as form allows) 2 Snatch Pulls + Snatch + 2 OH squat WOD Time cap 14 Metcon (Time) 1200m run 50 OHS 45/35 30 t2b or T2rings
CrossFit Toledo – CrossFit View Public Whiteboard Skill/Strength Bench and bent over row will be alternating minutes x10 minutes A.: Bench Press (Emom 5 reps same weight across ) B: Bent Over Row (EMOM even minutes 5 reps across) Conditioning Metcon (AMRAP – Rounds) EMOM x20 1. 40 DU or lateral hops 2. 6 double…
CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 40-30-20-10 Thrusters 115/75 Pull ups Box jumps 24/20 Finish each round with a partner 400 m run Single option: skip the round of 40
CrossFit Toledo – CrossFit View Public Whiteboard Strength Back Squat (5×5 across at 80% 5RM) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 1 PC, 1 PP 135/95, 100m run|1 rope climb or MU| 2 PC, 2 PP, 100m run| 2 rope climbs or MU| 3 PC, 3 PP, 100m run |3 rope climbs…
CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (4 Rounds for calories) AMRAP 4 21 dead lift 135/95 21 bar facing Burpee‘s calorie bike with remaining time Rest 4 minutes AMRAP 4 18 DL 185/125 18 BFB Cal bike with remaining time Rest 4 minutes AMRAP 4 15 DL 225/155 15 BFB Cal bike…
CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (EMOM x10 across ~ 75-80% 1RM) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 15 10 single arm dB G2OH (R) 50/35 10 single dB G2OH (L) 150m run (one way traffic) 15/12 HRPU Run= 15 reps
CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics 7 minutes of practice getting upside down Wall walks, handstand hold, pike push-up hold, HS walking A: Metcon (Time) Buy in\ 160 DUs, 50/40 row, OR 40/30 bike 40 |C2B| Pull ups Time Cap 7, rest until 10:00 B: Metcon (Time) 120 Wallballs 20/14 😐 5 Burpee‘s…