CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting ENOM X 10 climbing 1-5: Shoulder Press (3 reps OTM) 6–10: Push Jerk (3 reps OTM) WOD Metcon (3 Rounds for reps) 90 sec calorie bike/row (1 cal = 1 rep) Rest 30 seconds 90 sec Wallballs 20/14 30 sec rest 90 sec alternating DB snatch 50/35…
CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Clean (Technique, or build as form allows) Conditioning Metcon (Time) 4 RFT 10/8 Cal 9 PC +HSC 8 HSPU or H.R. pushups
CrossFit Toledo – CrossFit Regular Saturday morning class will be at 11 AM At Earnest brew Works View Public Whiteboard
CrossFit Toledo – CrossFit View Public Whiteboard Barbell Cycling 3 POWER CLEAN + 3 PUSH PRESS (On the 2:00 X 6, across) Conditioning Select your biggest weakness A: Metcon (AMRAP – Reps) 10 rounds One minute max double unders Rest one minute B: Metcon (Calories) 10 rounds One minute max calorie bike Rest one minute…
CrossFit Toledo – CrossFit View Public Whiteboard Bench Press (5X 5 across ~70%) Good Mornings (4×8 climbing) GHD Situps (3×1 minute of max reps (Record best effort))
CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) Time cap 25 1000/800m row 800 m run 60/50 cal bike 40 Lateral Burpees 21 OHS 115/80 150m Run 9 Clusters
CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics Muscle up progression, skills & drills 10 minutes to practice Advanced athletes: Choose a number of ring muscle ups that you can hold for the 10 minute EMOM Muscle-ups (EMOM x 10) Conditioning Metcon (Time) Time cap 15 25 Burpee box jumps 24/20 50 SDHP 75/55 75…
CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting 1-5: Snatch Balance ( 3 reps EMOM X 5 climbing) 6-10: Overhead Squat (3 reps EMOM X 5 climbing) WOD Metcon (AMRAP – Rounds and Reps) Amrap 14 12/9 cal row or 9/6 cal bike 9 T2B or toes 2 rings 6 power snatch 105/75
CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) 150 m gauntlet run 50 deadlifts 95/65 150 m gauntlet run 50 S2OH 150 m gauntlet run 50 toes to bar 150 m gauntlet run 50 synchronized alternating DB snatch 50/35 150 m gauntlet run 50 0HS 150 m gauntlet run
CrossFit Toledo – CrossFit View Public Whiteboard Squat Front Squat (Heavy double) Front Squat (Heavy single ) Conditioning CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups…