CrossFit Toledo – CrossFit View Public Whiteboard Strength The first set should be light, the second should be moderate but not difficult, and the third should be challenging yet technically sound. Overhead Squat (8-8-8) WOD Metcon (AMRAP – Reps) AMRAP 13 3 snatch deadlift 95/65 3 HPS 4 OH lunge 10 box jump overs 24/20…
CrossFit Toledo – CrossFit View Public Whiteboard Strength Back Squat (1RM) Bench Press (1RM) Deadlift (1RM) Conditioning Metcon (Time) On the 5:00 x 5 Rounds: 7 Power Snatches (95/65) 20′ Overhead Walking Lunge (95/65) 9/7 Calorie Assault Bike 20′ Overhead Walking Lunge (95/65) 7 Power Snatches (95/65) Score slowest round
CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) Partner WOD 2X150m relay run 15 synchro C & J 400m partner run 40 DL’s 400m partner run 40 pull-ups 400m partner run 40 DL’s 400m partner run 40 T2B 2x150m relay run 15 synchro C & J
CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (5 Rounds for reps) AMRAP 3, REST 3 Rotate through the following in any particular order Bike for calories Wall balls 20/14 Barbell back rack lunge 75/55 Ab mat sit ups Row for calories
CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (6 minutes to build to heavy triple) Conditioning Surfer on Acid (Time) 3 RFT 400m run 21 Burpees
CrossFit Toledo – CrossFit View Public Whiteboard Strength Front Squat (101% of recent 3RM, max) Conditioning Time cap 20min Metcon (Time) Run 800 m Do 80 double unders Deadlift 2 DBs (50s/35s) 40 times Run 400 m Do 40 double unders Alternate 20 DB snatches (single) Run 400 m Do 40 double unders Use both…
CrossFit Toledo – CrossFit View Public Whiteboard Strength/Skill EMOM X 10 A: Push Press (3 reps, climbing) B: Strict Pull ups (5 reps,) Load or band as needed so the final set is challenging WOD Metcon (Time) 5 RFT 9 HPS 95/65 6 OHS 250m run
CrossFit Toledo – CrossFit View Public Whiteboard Strength Back Squat (101% of recent 5RM, max) WOD CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar
CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Snatch (Work up to 1RM) Clean and Jerk (Work up to 1RM)
CrossFit Toledo – CrossFit View Public Whiteboard Strength Front Squat (2×3 @ 98.5% of recent 3RM) WOD Metcon (AMRAP – Reps) Amrap 12 10 lateral bar hops 5 toes to bar 2 Power snatches 95/65 2 overhead lunge 1 0HS 100 m run (10 reps) There are 30 reps per round, and for the run…