CrossFit Toledo – CrossFit View Public Whiteboard Squat Paused Front Squat (4RM, pause first repetition for a FULL 3 seconds) WOD Metcon (Time) 9 RFT 8 x 50’ shuttle sprint 1 rope climb or 5 pull-ups ——————— RX+ legless rope climb

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work After general warm-up, 10 minutes of empty barbell technique primer. Focus on bar–body contact, and proper rhythm and timing. Extend fully, and move the feet. Weightlifting EMOM X 12, 6 power, 6 full Power Snatch (EMOM X 6 climbing) Snatch (EMOM X 6 climbing) WOD Randy…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Coach’s choice: For bigger classes, either run 2 heats And have non-working partner count repetitions, o r staggered start on the 2:00. Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps),…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Overhead Squat (Build to a challenging 2X 2) Bench Press (4X5 across at 90% of 5 RM) Gymnastics EMOM X 10 skills practice Extra Credit Metcon (Time) 3 RFT 21 GHD sit ups 150 m run 9 sandbag/Stone ground to shoulder

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Staggered start on the 5:00 Metcon (Time) 1 mile bike 10 X 50’ single arm farmer carry (53/35)🤽‍♀️ 100 double unders 1000 m row Rest 4 minutes Repeat. Record total clock running time for both rounds, including the rest. 🤽‍♀️ Switch whenever you need. Stay balanced.

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) TIME CAP 30 100 cal bike or row(Non-working partner runs a 150) * 80 AKBS 70 | 53/35 60 box jump overs 30 | 24/20 40 synchronized sit ups 20 thrusters 135/95 40 synchronized sit ups 60 box jump overs 100 cal bike/row (Partner on…

CrossFit Toledo – CrossFit View Public Whiteboard WOD A: CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest periodIf you complete the workout…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (Build to working weight, then 4X2 ~89%) Skill work With coach instruction, practice that GHD sit up As a class, accumulate 30 X the number of class participants In sets of 10 each (30 total) MOBILITY As directed by coach, Focus on biggest mobility need….

CrossFit Toledo – CrossFit View Public Whiteboard Squat Back Squat (8-8-5-5-5 climbing) Conditioning Time cap 15 Metcon (Time) 3 RFT 25 power snatch 75/55 20 box jumps 24/2 150 m run or 200 m row Rest 90 seconds Score total running clock time at the completion of your third run/Row

CrossFit Toledo – CrossFit View Public Whiteboard Group Warm-up & Mobility WOD Devils press: https://youtu.be/3qGhkPYi54g Metcon (4 Rounds for reps) AMRAP 4 bike/row* for calorie Rest 4 minutes AMRAP 4 8 DB devils press 50s/35s 32 double unders Rest 4 minutes AMRAP 4 Row/bike for calorie Rest 4 minutes AMRAP 4 8 DB hang C&J…

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