CrossFit Toledo – CrossFit View Public Whiteboard Strength Barbell complex: 3 HSC + split jerk (Practice, build, focus on technique) Conditioning Metcon (AMRAP – Reps) 1-2-3-4-5…ascending C&J 115/80 BBJO 24/20 AMRAP 11
CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Hang Power Snatch (5×4 climbing) Conditioning Time cap 15 Metcon (Time) RX 1250/1000 m row or 1.8/1.5 mile bike 50 S20H 75/55 30 K2E 500/400 row or 0.9/0.7 bike RX+ 800 m run 50 HSPU 15 ring MU 400 m run
CrossFit Toledo – CrossFit View Public Whiteboard Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click here
CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (5×3 climbing ) Conditioning Metcon (4 Rounds for calories) 4:00 on, 4:00 off x4 50 DU 15 devils press Cal row or bike in remaining time Round 2: 12 devils press Round 3: 9 devils press Round 4: 6 devils press Score is calories
CrossFit Toledo – CrossFit View Public Whiteboard A: Metcon (AMRAP – Rounds and Reps) Amrap 15 Partner couplet: Wallballs and deadlifts #JustShowUp for detailsRest 5 minutes B: Metcon (AMRAP – Reps) Amrap 12 Partner triplet 6 BBJ 24/20 10 alternating hang snatch 50/35 8 T2B switch working partner after each movement
CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Overhead Squat (Build as form allows) B: Snatch (Build as form allows) WOD Metcon (AMRAP – Rounds) AMRAP 9 3 muscle snatch 75/55 4 OH Lunge 5 OHS 150 m run, one-way traffic
CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics 10 minute skills EMOM 1 or 2 movements 20 -30 sec of work each minute WOD Metcon (Time) 14-12-10-8-6-4-2 Time cap 14 minutes KB snatch Box jumps 24/20 KB goblet reverse lunge
CrossFit Toledo – CrossFit View Public Whiteboard Conditioning 0-28: Metcon (Calories) 1 minute sprint, rest 1 minute 2 minute sprint, rest 2 3 minute sprint, rest 3 4 minute sprint, rest 3 3 minute sprint, rest 2 2 minute sprint, rest 1 1 minute sprint Sprint for calories, bikerowRest 2 minutes, until 30:00 30-35: Metcon…
CrossFit Toledo – CrossFit View Public Whiteboard Bodybuilding Shoulder Press (5×5 climbing) Between Each set 10 Alt DB, plate, or banded front raise Barbell Cycling Metcon (Time) 5 rft, time cap 16 3 pc 135|95/65 3 thrusters 20 DUs or lat bar hops 3 pc 3 thrusters 10 lat burpees
CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Front Squat (Daily 2R M) B: Front Squat (3×2 across at 95% of A) WOD Metcon (AMRAP – Reps) AMRAP 12 20 reverse Wallballs 14/10 20 Alt DB Snatch 50/35 1o Oblique T2B