CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) Staggered start on the 3:00 35 synchronized GHD sit ups 35 alternating box jumps 35 (total) bike calories (both athletes working) 35 alternating Burpee‘s to a plate 35 (total) Row calorie (Both athletes working) 35 overhead squats (One athlete working at a time) 35 med ball…

CrossFit Toledo – CrossFit View Public Whiteboard CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups Weightlifting Snatch (Technique work, building as form allows)

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics 10 minutes of skills practice 1 -2 movements A: Bench Press (5×5 across at 77%) or a few pounds more than last week B: Sumo Deadlift (6×4 climbing) MOBILITY Roll out, stretch, or spend some time on your biggest mobility needs. Cool Down Five minute easy spin…

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) Time cap 30 Buy in: 2400 m run or 3K row or 5/4 mile bike 8 rounds: 5 C2B pull-ups 7 HSPU 9 goblet squats 53/35 Cash out: 50 Burpees

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (3 Rounds for calories) WOD AMRAP 4 54 double unders 27 deadlifts 95/65 27 hang power clean Calorie bike/row with remaining time Rest 4 minutes AMRAP 4 42 double unders 21 Deadlifts 115/80 21 HPC Cal bike/row Rest 4 minutes AMRRAP 4 30 double unders 15…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Calories) Amrap 18 Buy in: 800m partner run Directly into: 40-30-20-10 Synchro KB SDHP Alternating sit ups Power cleans 95/65 With remaining time: Row/bike for calories

CrossFit Toledo – CrossFit CFT enrichment: join us Saturday at 11 AM for a muscle up clinic! View Public Whiteboard Strength Deadlift (5X4 climbing) Conditioning Metcon (Time) 10-1 reps for time, time cap 17 Thrusters 95/65 Lateral Burpees over the bar Pull-ups |c2b or strict|

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics After General warm-up, 10 minutes of skills practice. This can be done as an open practice, or a 10 minute EMOM Talk to your coach for suggestions based on your goals. A: Bench Press (5X5 across,~74% (or a few pounds over last week)) If sore from Tuesday…

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (Time) 2 rounds Time cap 28 20 Double DB S20H (Athlete/coach choice of weight) 40 box jumps 24/20 60 walking lunges (bodyweight) 800 m run or 1000/800 m row or 1.5/1.2 mile bike 100 double unders (scale: 200 singles +10 Burpees)

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Barbell complex: 3 Snatch high pull + 2 HPS + OHS (EMOM X 10 across) Select a light weight that you can move WELL. The goal is perfect form. WOD Metcon (Time) 3 rounds for time: 400 m run 10 PS + HSS 75/55 14 push-ups…