CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (3×5 climbing) B: Bench Press (3X5 @ 90% of A) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18 9 devils press 18 DDB walking lunge 9 DDB S2OH 18 calories *athlete chooses DB weight. Hold DBs however during lunges ()

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 5 rounds 21 calories 15 box jump overs 24/20 9 squat clean 135/95

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 5k/4k row or 7/6 mi bike And Partition any way: 300 double unders 150 wallballs 150 Plate burpees 15/10 Workout begins with one athlete on the bike or rower, and one athlete working on the chipper. Athletes may switch whenever. If the chipper is completed…

CrossFit Toledo – CrossFit View Public Whiteboard Workout Of the Week Just vote on CFT IG story and show up… Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells CrossFit Games Open 16.4 and 17.4 (AMRAP…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Split Jerk (EMOM x10 across at 76-83%) Conditioning CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap ()

CrossFit Toledo – CrossFit View Public Whiteboard Skill/Strength Halting Snatch Grip Deadlift (6x3Climbing) For second and third rep, lower to 1 inch above floor before standing again to full extension Conditioning Time cap 14 Metcon (Time) 1000 m row, directly into: 27-21-15-9 KB SDHP 53/35 Box jump overs 24/20 ()

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work EMOM x10 Begin at ~50% Climb for the first 5 minutes up to 70-80% The final 5 minutes will be at the same weight Snatch (Doubles across OTM at 70-80%) WOD Metcon (Time) 6 RFT 4 PS 75/55 5 OHS 6 weighted 20″ Step ups (Bar…

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (3 Rounds for time) 3 rounds on the 10:00 21 HSPU or HR Pushups 1250 m/1000 m row or 1.25/1 mile bike 15 burpees over erg or paralette

CrossFit Toledo – CrossFit View Public Whiteboard WOD Pick a WOD Sunday. If you missed the monostructural piece, make that up 😎 A: 200 cal ass bike (Time) 200 cal assault bike B: Metcon (Time) 7K/6K row C: Metcon (7 Rounds for time) On the 3:00 x 7 rounds 15 box jumps 24/20 12 AKBS…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM x 15 1-5: 2 PC ~70% 6-15: Power Clean (10×1 OTM Climbing (as form allows)) WOD DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P….

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