CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Barbell Complex: C + 3 FS (Final week to build in this complex ) B: Front Squat (3×3 at 90% of A) WOD Metcon (Time) Partition any way: 100 goblet squats 53/35 100 pushups 100 AKBS Time cap to begin cash out =16 Cash out: 1…

CrossFit Toledo – CrossFit View Public Whiteboard The Triple Twos (Time) 2k row 200 DUs 2 mile run

CrossFit Toledo – CrossFit View Public Whiteboard CFT Barbell Class Partner WOD Metcon (Time) 5 rft cap 25 4 wall walks or 12 HSPU 12 T2B or T2R 24 hpc 95/65 400 m partner run or 2X250 m relay row sprint

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Snatch (EMOM x12 70-80% across) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15 21 double unders 15 BJ 24/20 9 PS 115/80

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Bench Press (Daily 2RM) B: Bench Press (5×2 across at 90% of A) WOD

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics Endurance EMOMx14 Choose 1 or 2 movements and a rep scheme you are confident you can complete for all 14 rounds WOD AMRAPs may be done in either order Metcon (AMRAP – Reps) AMRAP 6 25 foot DDB hang lunge (score 5 reps) 10 DDB hang CJ…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Push Jerk (5×2 climbing ) WOD A: Metcon (Time) 5RFT 5 DL 10 BFB 150m run Build in weight as you feel comfortable B: Deadlift (Record heaviest unbroken set of 5)

CrossFit Toledo – CrossFit View Public Whiteboard Strength 15 minutes on the clock to complete both lifts A: Overhead Lunge (5×2 climbing) B: Front Squat (5×3 climbing) WOD 1-Mile Run (Time) Max Effort 1-Mile RunDirectly into… Metcon (Time) 3 rounds Time cap 20 18 pull ups 18 push-ups 18 thrusters 75/55 Score total clock time

CrossFit Toledo – CrossFit View Public Whiteboard MOBILITY Stretch, mobilize… Take 10 minutes, and try to take 10 minutes every day Gymnastics Eight minutes skills practice

CrossFit Toledo – CrossFit View Public Whiteboard CFT Barbell Class Partner WOD Metcon (Time) 10-20-30-40 Partner Wallballs 20/14 Synchro RKBS 53/35 Pullups Cal bike or row

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