CrossFit Toledo – CrossFit View Public Whiteboard Technique Work After 10 minute general dynamic warm-up, Warm up the deadlift to A single at 80% of expected best triple. Also warm up the hang power clean. Keep the extra weight nearby for the WOD Be ready to go by 25 after. Staggered heats of 4 on…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Barbell Complex: Power Snatch + Snatch + OHS (Technique work, building as form allows) Conditioning Time cap 16 Metcon (Time) 7 RFT 9 0HS 95/65 7 BF Burpees 5 T2B RX + finish each round with 3 BMU

CrossFit Toledo – CrossFit View Public Whiteboard Squat Paused Front Squat (6X3, pause first rep a full 2 seconds) WOD Each group of 8 rounds will begin on the 5:00 i. e. 1 minute rest between rounds Total workout time = 19 minutes Metcon (AMRAP – Reps) Tabata, 8 consecutive rounds of each: score the…

CrossFit Toledo – CrossFit View Public Whiteboard Skill/Strength Sumo Deadlift (6×3 climbing) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 RX = 50s/35s RX + = 70s/50s 9 DB Deadlifts 7 DB HPC 5 DB S20H 40 double unders (100 singles)

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics 10 minutes of skills practice Toes-To-Bar (Max set) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 20 75/55 cal row 65 sit up’s 55 lunges 45/35 cal bike 35 knees to elbow 25 handstand push-ups

CrossFit Toledo – CrossFit View Public Whiteboard CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Squat Front Squat (6×3 climbing)

CrossFit Toledo – CrossFit View Public Whiteboard Strength Push Jerk (5×3 climbing) Conditioning For scoring purposes, ignore the buy in. Metcon (3 Rounds for reps) AMRAP 5: Buy-In: 50 Wallballs (20/14) 12 Deadlifts 135/95 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs (20/14) 9 Deadlifts 185/125 9 Lateral Barbell Burpees Rest…

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 25 115/80 on the barbell 50 Cal row or 40 bike 40 DL 30 HPC 20 S2OH 10 ???????‍♀️ carry

CrossFit Toledo – CrossFit View Public Whiteboard WOD This workout is similar to the one from last week, but with a slightly SHORTER work interval and a slightly LONGER rest. In other words, the intensity is HIGHER. INTENSITY = RESULTS Metcon (Calories) AMRAP 2:30 Bike for calRest 2:30 Metcon (Distance) AMRAP 2:30 RowRest 2:30 Metcon…

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CrossFit Toledo – CrossFit View Public Whiteboard CFT Update Are you ready? Did you sign up for the open? Games.Crossfit.com Strength Bench Press (5-4-3-2-2-2-2) Build in weight, but record at least 2 doubles at the SAME WEIGHT WOD Metcon (Time) RX 100 double unders (250 singles) 50 power snatches 75/55 100 double unders EMOM 5…

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