CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Muscle Snatch (Heavy single for the day) B: Power Snatch (Heavy single for the day) Conditioning The goal is To complete the work each interval, resting until the next minute. The order may be modified to accommodate sharing equipment. Max score is 16 EMOM X 16…

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Back Squat (Daily 3RM) B: Back Squat (3×3 at 90% of A) WOD Metcon (Time) 9 Deadlift 135/95 9 T2B 27 DUs or lateral bar hops *athletes changes their own weight 15 Deadlifts 185/125 15 T2B 45 DUs or lat hops * weight change 21 DL…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Thruster (Daily 2Rm) Conditioning Metcon (Time) 3 Rounds: 400 Meter Run 21/15 Calorie Assault Bike 3 Rounds of “Bergeron Beep Test” 1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55) 7 Pull-ups 7 BurpeesAthletes may row 27/21 cal row only if all bikes are taken

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) Staggered start as needed 2 mile cumulative bike (both working) 50 Alt burpee 100 cum. Cal row 50 synchro sit up 10 (5 each) 50’ sandbag carry 5 sandbag squats + over the wall 50 Synchro Sit-ups

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Power Clean (Heavy Daily Single) B: 3 Position Power Clean (Below knee, above knee, mid thigh) EMOM X 10 Use 80% of A WOD Metcon (Time) (time cap 16) Happy birthday Charlie 41 reps each of: S2OH 125/85 Pull-ups Ring dips |high rings| Toes to rings…

CrossFit Toledo – CrossFit View Public Whiteboard Power Lifting Total (Total Weight) Back Squat (1 Rep Max)Bench Press (1 Rep Max)Deadlift (1 Rep Max) Back Squat Bench Press Deadlift

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Snatch Complex (Practice) 2 Snatch Pulls + Snatch + 2 OH squat WOD Metcon (AMRAP – Reps) AMRAP 8 50 deadlift 115/75 9 lateral burpee 30 HPC 7 LAT BURPEE 20 S2OH 5 Lat burpee Thrusters with any remaining timeRest 4 minutes Metcon (AMRAP – Reps) AMRAP…

CrossFit Toledo – CrossFit View Public Whiteboard Skill work Gymnastics EMOM 10 minutes Conditioning Metcon (AMRAP – Reps) One minute work 15 seconds rest Row Wallball Row T2b Row Burpee Row T2b Row Wb Row Score reps of wb, t2b and burpee Metcon (Distance) Score meters rowed across all 6 intervals

CrossFit Toledo – CrossFit View Public Whiteboard Squat A: Back Squat (Daily 5RM) B: Back Squat (4×5 across at 85% of A) Conditioning Metcon (AMRAP – Rounds) 5 rounds on the 3:00 20/15 cal bike or 24/18 row 12 HR pushups or 8 HSPU 4 Squat cleans 165/115 Rest until next interval The goal is…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Back Rack Lunge ( 4×6 climbing) WOD Metcon (Time) 20-16-12-8-4 Alt DB snatch 50/35 DB box step up 24/20

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