CrossFit Toledo – CrossFit View Public Whiteboard Strength EMOM X 12 Climb in weight every 3rd minute if comfortable Min1: Deadlift (6 reps) Min2: Hang Power Clean (4 reps) You may rack the barbell Min3: Push Jerk (2 reps) Conditioning Metcon (Time) 3 RFT, time cap 15 30/24 cal row or 24/20 bike 20 pull…

CrossFit Toledo – CrossFit View Public Whiteboard Squat EMOM X 12 Climb in weight As form allows Min1: Front Squat (3 reps) Min2: Back Squat (6 reps) Min3: Overhead Squat (1 rep) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 12 30 du 20 KB snatch 10 KB lunge 35/25 snatch from the hang, switch…

CrossFit Toledo – CrossFit Just move around View Public Whiteboard Warm-up 5 min easy bike or row MOBILITY 10 minutes on biggest needs Conditioning Metcon (Time) 2 rounds for time: 20 cal bike or 400m run 30 DB step ups 50/35 & 24/20 20 cal bike or 400m run 30 DB hang clean and jerk…

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning You will complete Four of the five workouts, in any order 5:00 work. 5:00 rest A: Metcon (AMRAP – Reps) Cal row 10 S2O 95/65 10 BF Burpee Both athletes work at the same time. One athlete rows while the other works on barbell and burpees. You…

CrossFit Toledo – CrossFit View Public Whiteboard CFT Update There will be one class tomorrow at 11 AM Strength 1 + 1/4 FRONT SQUAT (5X.3 climbing) Push Press (5X3 climbing) WOD Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

CrossFit Toledo – CrossFit View Public Whiteboard WOD Dirty 30 (Time) 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting 3-position snatch (Technique work, building as form allows) Floor, below knee, above knee Extra Credit 100 Cal Air Bike (Time) For time: 100 cal on the bike Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 10 6 power snatch 95/65 9 OHS 30 DU

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (Time) Time Cap 32 7k row or 10 mile bike Switch whenever, but non-working partner must complete: 30 DU 1 lap unequal farmer carry 1 round of Cindy

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Deadlift (Build to a heavy set of 5) B: Deadlift (3×5 across at 85% of A ) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 11 9 BJ 30/24 7 FS 135/95 5 S2O

CrossFit Toledo – CrossFit View Public Whiteboard Strength 4 rounds, NFT Min1: Bench Press (5 reps, climbing) Min2: 8 DB push press or strict HSPU Min3: 8 Ring dips Min4: rest WOD Metcon (Time) 800m run 40 PC 75/55 400m run 20 PC 95/65 200m run 10 PC 115/75 Cash out: 26 BF burpees

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