CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) For time: 50 power snatch 75/55 15 box jump overs 24/20 3 rope climbs 40 power snatch 95/65 15 box jump overs 3 rope climbs 30 power snatch 115/80 15 box jump overs 3 rope climbs 20 power snatch 135/95 15 box jump overs 3 rope…

CrossFit Toledo – CrossFit View Public Whiteboard WOD CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65#…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Hang Power Clean (3rm) WOD Staggered start on the 5:00 Time cap 20 Metcon (Time) Buy in: :50/40 cal bike Then 4 rounds of: 75 double unders 20 walking lunges 9 clean and jerks 155/105

CrossFit Toledo – CrossFit View Public Whiteboard Strength Warm up to working weight ~75% EMOM x 10 Front Squat (10 X 2 0TM at 75%) Conditioning Metcon (Time) 5 RFT 10 Burpee Wallballs 20/14 10 pull-ups RX + 10 Burpee Wallballs 3 BMU +2 C2B + 5 pullups Extra Credit 5 rounds, NFT 8 GHD…

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Calories) AMRAP 25 Buy in: 10 rounds of Cindy 10 rounds of DT 135/95 With remaining time: Calorie bike RX plus, or row

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (3X3 across 75% – 80%) Conditioning Metcon (AMRAP – Reps) AMRAP 18 20 alternating DB snatch 50/35 20 Single DB lunge (Rack or hang) 20 single DB box step ups 20″ 20 sit ups 20 donkey kick s

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOM x 10 Skills practice, attack your weakness 1 – 2 movements Kip swing ? MU progression ? toes to rings ? HS walking ? ring dips? HSPU WOD Metcon (Time) 3 RFT 27 AKBS 53/35 21/15 cal row or 15/12 cal bike 15 box jumps 24/20…

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…