CrossFit Toledo – CrossFit View Public Whiteboard Strength Sumo Deadlift (4-4-4-4-4) Conditioning 4RFT: Metcon (Time) 400m Run 40 DUs 20 Deadlifts 185/125 Extra Credit Shoulder Press (20 reps)

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Hang Power Snatch (4-4-4-4-4) Conditioning Metcon (2 Rounds for reps) AMRAP 6 30-20-10: Cal bike Toes 2 Rings Rest 2 minutes AMRAP 6 15-10-5 LATERAL BURPEES OHS 135|95/65

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) 1000 m row or 2 mile bike (one athlete working at a time) 90 synchronized sit ups 80 deadlift 135 | 95/65 (Non-working partner holds DL lockout) 70 box jumps 30|24/20 60 synchronized sit ups 50 Lateral burpees 400 m partner run 30 synchronized sit ups…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Push Press (New 3 RM) WOD Metcon (AMRAP – Rounds and Reps) Amrap 14 25 foot OH DB lunge (L) 50/35 (5 reps) 25 foot OH lunge (R) 25 DU 25 DB box step ups 24/20 25 DU

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Rope climbing technique, practice Conditioning A: 4K run (Time) Directly into… B: Metcon (Time) 10 rope climbsRecord total running clock time for part B

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (Time) 8 RFT – Time cap 14 9 WALLBALLS 20/14 7 HR PUSHUPS 5 PULL-UPS Extra Credit 3×10 GHD sit ups 3X10 GHD hip extensions Shoulder Press (20 reps, one set, one attempt) No extended pauses, keep the core tight and the movement strict

CrossFit Toledo – CrossFit View Public Whiteboard Strength Beginning a new deadlift cycle that will be based on the 5 RM established today Deadlift (5×5 climbing) Conditioning Metcon (3 Rounds for calories) AMRAP 3 16 Odd object thrusters 12 lateral Burpees over erg Row for cal with remaining time Rest 3 minutes X 3 roundsChoose…

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Lightweight kettlebell clean & jerk practice Squat EMOM X 10, Climbing in weight Minute 1, 10 second pause, minute 2, 9 second pause, minute 3, 8 second pause… Minute 10, 1 sec pause Paused Front Squat (EMOM X 10, increasing load, decreasing pause) WOD Metcon (Time)…

CrossFit Toledo – CrossFit View Public Whiteboard CFT Update Join us Monday at 10 AM for Murph BBQ to follow Details ➡️ https://www.facebook.com/events/428352097978795/?ti=ia Conditioning Metcon (Time) TIMECAP 15 100 Dubs, 40 sit ups, 10 toes to bar 80 Dubs, 30 sit ups, 10 toes to bar 60 Dubs, 20 sit ups, 10 toes to bar…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (3RM) WOD Metcon (Time) WOD: 14 -12-10-8-6-4-2 Deadlift 185/125 Box jumps 24/20