CrossFit Toledo – CrossFit Strength Bench Press (5×5 across ~ 70% on the 1:30) WOD 2 rounds on the 8:00 Metcon (2 Rounds for time) 2 rounds Round 1 21 DL 135/95 15 HSPU or 21 HRPU 9 BJ 30/24 Stop sign run Rest until 8:00 Round 2 21 DL 225/155 15 HSPU or 21…

CrossFit Toledo – CrossFit Weightlifting 3-Position Power Snatch (Build as comfortable ) Mid thigh, knee, floor WOD Metcon (Time) 7 RFT, cap 14 7 OHS 95/65 14 lat bar hops 28 double unders

CrossFit Toledo – CrossFit Gymnastics EMOM x10 Submaximal strict pullups or strict toes to bar or progression WOD Metcon (4 Rounds for reps) AMRAP 3 200m run or 14/11 cal bike 12 DDB 20 inch step overs Score Alt single DB devils press with remaining time Rest 3 minutes X 4 rounds

CrossFit Toledo – CrossFit Barbell Cycling Metcon (AMRAP – Rounds) EMOMx9 Minute 1: 2PC+S2OH Minute 2: 3PC+ 3S2OH Minute 3: 4PC+ 4S2OH Continuing to ascend Minute 9: 10+10 Select a light weight you can keep moving throughout Conditioning Metcon (Time) 12 minute conversational bike or row Extra Credit Metcon (Time) 300/250m row 20 GHD sit…

CrossFit Toledo – CrossFit Strength Shoulder Press (Daily 5rm) WOD Metcon (Time) 3-9-15-21 Thrusters 115 | 75/55 BURPEE PULLUPS Extra Credit Back Squat (20 reps at 64% + 5-10 lbs) A few pounds more than last week

CrossFit Toledo – CrossFit Partner WOD Metcon (5 Rounds for time) 5 rounds on the 6:00 150m partner run 12 alt. Front rack hold power cleans 9 synchro burpees over the bar 2×15/12/9 calorie relay The power cleans begin once both athletes have cleaned the barbell to the rack position. Athlete A then lowers the…

CrossFit Toledo – CrossFit WOD Metcon (Time) 5 RFT cap 17 6 FS 135/95 4 lightweight alt. DB squat snatch 2 thrusters 135/95 24/20/16 calories Skill work Gymnastics skill work: muscle up progression 10 minutes to practice Ring lockout Transition False grip Muscle-ups

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) Time cap 20 |60| 40 T2B or T2R 2 mile ass bike |60| 40 |C2B|| pull ups 2 mile assault bike Gymnastics 10 minute skills EMOM Focus on being upside down, handstand push-ups, wall walks, handstand holds, hand walking… Alternatively, work on single arm overhead…

CrossFit Toledo – CrossFit View Public Whiteboard CFT Run Club Join us at 11:15 AM for the Holdfast running clinic! Partner WOD Metcon (Time) 800 m partner run 40 toes to bar or rings 40 synchronized sit ups 40 knees to elbow 400 m partner run 40 cal 40 synchronized Burpees 40 box jumps 30/24…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Clean (Build to a heavy single you can do twice 92-96% ) Conditioning Metcon (Time) 3 rft 6 FS 75% of A 9 |STRICT| hspu 12 lat burpees 150 m run

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