CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Empty barbell split jerk foot work/technique Weightlifting Push Press + Push Jerk + Split Jerk (10 minutes to build) 3 push press into 2 push jerks into 1 pause split jerk ( pause in the dip and in the split) WOD Metcon (Time) 5 rounds on…

CrossFit Toledo – CrossFit View Public Whiteboard Always Remembered (Time) 2977 m row or run or 4 mile bike 110 Double DB Burpee box step ups Athlete chooses their DB weight and box heightTo remember the 2977 lost their lives on 9/11/2001. The twin towers had 110 floors .

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Barbell Complex: Power Snatch + Snatch + OHS (EMOM X 10 climbing) WOD Time cap 12 Metcon (Time) 400 m run 21 DL 185/125, 21 box jumps 24/20 400 m run 15 DL, 15 BJ 400 m run 9 DL, 9 BJ

CrossFit Toledo – CrossFit View Public Whiteboard Strength Build up to something comfortably heavy for the day Using the following repetition scheme after warm-up 3-3-3-2-2-2-1-1-1 Record heaviest triple, double, and single. 3: Deadlift (Triple) 2: Deadlift (Double) 1: Deadlift (Single) WOD Time cap 16 Go!: Metcon (Time) 1.5 mile bike 150 double unders Directly into…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Bench Press (5×3 climbing) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 20 50 DU 400m run ( 40 reps) 30 alt DB snatch 50/35 20 dB box step ups 10 FS 115/85

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (4 Rounds for reps) 4 rounds 1 min partner wallballs 1 min box jumps 24/20 1 min power cleans 95/65 1 min push press 1 min calories + burpees 1 minute rest

CrossFit Toledo – CrossFit View Public Whiteboard Squat Front Squat (101% of 3 RM, Max ) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 13 10/8 cal bike or row, or 150 m run (6 REPS) 3 C&J 155/105 7 T2B or Toes to Rings 20 walking lunges (Bodyweight)

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOM skill work A Strict pull-ups or Bar MU or progression B ring or bar dips, negatives, or static hold Conditioning Metcon (Time) 27-21-15-9 RKBS 70|53/35 Donkey kicks Situps At minutes 2, 4, 6, 8 & 10 please do 30 double unders

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Warm up to working weight (approximately 60% – 70% of snatch, or 135/95 if you plan on doing WOD as prescribed) You will be using the SAME WEIGHT for all 10 minutes EMOM X 10 1-5: Snatch Balance (5×2 OTM) 6-10: Power Snatch + Overhead Squat+ Hang…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Push Jerk (EMOM X 10, 2 REPS CLIMBING) Conditioning Metcon (Time) 8 RFT TIMECAP 16 150m Run(one way traffic) 1 rope climb or MU 6 Double DB or KB S2OH