CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Push Jerk (EMOM X 10 ; 2 reps, climbing) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 12/10 cal 8 Burpees 6 Sandbag/ODD OBJECT 20″ step ups

CrossFit Toledo – CrossFit View Public Whiteboard Strength Back Squat (Heavy triple ) Conditioning Metcon (Time) Buy in: 50/40 cal bike directly into 10-9-8-7-6-5-4-3-2-1 lungester 75/55 2-4-6-8-10-12-14-16-18-20 AKBS 70/53 *1 lungester= front rack lunge right, lunge left, thruster. This was Lemons idea. You can blame her.

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (2 Rounds for reps) Amrap 10 50 partner rig balls 50 box jumps (non working partner holds DL lockout 135/95) 12 synchro burpees Rest 5 minutes Amrap 10 40 partner rig balls 40 box jump overs (nonworking holds front rack) 18 synchro burpees

CrossFit Toledo – CrossFit View Public Whiteboard WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Extra Credit Bodybuilding 2 rounds, not for time 9 BB hip thrusts 12 Bulgarian split squats (6 each) 15…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM x12 Min 1: Hang Snatch (2 reps, climbing (full snatch) ) Gymnastics Min 2: get upside down HS hold | wall walk | HS walk | shoulder taps Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 13 6×50’ (3 x down and back) wb sprint 20/14…

CrossFit Toledo – CrossFit View Public Whiteboard Strength EMOM X 12 Climb in weight every 3rd minute if comfortable Min1: Deadlift (6 reps) Min2: Hang Power Clean (4 reps) You may rack the barbell Min3: Push Jerk (2 reps) Conditioning Metcon (Time) 3 RFT, time cap 15 30/24 cal row or 24/20 bike 20 pull…

CrossFit Toledo – CrossFit View Public Whiteboard Squat EMOM X 12 Climb in weight As form allows Min1: Front Squat (3 reps) Min2: Back Squat (6 reps) Min3: Overhead Squat (1 rep) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 12 30 du 20 KB snatch 10 KB lunge 35/25 snatch from the hang, switch…

CrossFit Toledo – CrossFit Just move around View Public Whiteboard Warm-up 5 min easy bike or row MOBILITY 10 minutes on biggest needs Conditioning Metcon (Time) 2 rounds for time: 20 cal bike or 400m run 30 DB step ups 50/35 & 24/20 20 cal bike or 400m run 30 DB hang clean and jerk…

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning You will complete Four of the five workouts, in any order 5:00 work. 5:00 rest A: Metcon (AMRAP – Reps) Cal row 10 S2O 95/65 10 BF Burpee Both athletes work at the same time. One athlete rows while the other works on barbell and burpees. You…

CrossFit Toledo – CrossFit View Public Whiteboard CFT Update There will be one class tomorrow at 11 AM Strength 1 + 1/4 FRONT SQUAT (5X.3 climbing) Push Press (5X3 climbing) WOD Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#