CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Paused Front Squat (2RM – pause 1st rep 1 sec) B: Front Squat (Heavy single) WOD Metcon (AMRAP – Reps) AMRAP 15 10 Cal bike or row 4 DL 95/65 3 Hang C&J 2 OH Lunge 1 OHS 100m run (10 reps) Extra Credit Join us…

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (Daily 3RM) B: Bench Press (3×3 across @ 85% of A) C: Bench Press (Max reps @ 90% of A) WOD Time cap 12 Metcon (Time) 21-15-9 Alt. DB Snatch 50/35 Burpee pull-ups 150m run (one way traffic) to finish each round |Alt. RX+…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Hang Power Snatch (Build to 4RM) WOD Metcon (Time) 4 RFT 12 OHS 75/55 24 ab mat sit ups or 12 T2B 36 DU or lateral bar hops Timecap 14 , scale accordingly

CrossFit Toledo – CrossFit View Public Whiteboard WOD Score DL only Metcon (3 Rounds for reps) AMRAP 3 18/15 cal row or 15/12 bike 15 BBJ 24/20 DL 135/95 with remaining time Rest 2 minutes AMRAP 3 18/15 row or 15/12 bike 12 BBJ DL 185/125 with remaining time Rest 2 minutes AMRAP 3 18/15…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Push Press (4 RM) B: Push Press (2×4 at 93% of A) C: Push Press (85% of A for max reps) WOD Metcon (Time) 5 RFT 9 |C2B| pull-ups 15 double DB hang C&J 50s/35s 21 jumping air squats

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) 400 partner and 20 HSPU to begin each round 50-40-30-20-10 DU Partner wallballs AKBS

CrossFit Toledo – CrossFit View Public Whiteboard Warm-up A: Metcon (Time) 10 minute easy bike or row (conversational pace) Score minutes worked Strength B: Paused Front Squat (3-3-3-3) Pause 1st rep a FULL second C: Shoulder Press (3rm) WOD Whenever you are ready, rest as needed. D: 500m Row (Time) Max Effort 500m Row E:…

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Extended barbell warm-up WOD A: Metcon (Time) 1000/800 m row 15-12 -9 Power snatch 75/55 Toes to bar Time Cap 8 Rest until 10:00 B: Metcon (Time) 1.5/1.2 Mi Bike 15-12-9 Thrusters 95/65 Pull ups Time cap 8, rest until 20:00 C: Metcon (Time) 800m run…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Sumo Deadlift (6 minutes on the clock to find daily 3RM) WOD Metcon (AMRAP – Reps) Amrap 20 2×25’ OH lunge 50/35 (10 reps) 10 BJ 24/20 10 burpees

CrossFit Toledo – CrossFit View Public Whiteboard Strength Paused Front Squat (6×3 climbing) Pause first rep a FULL 3 seconds Conditioning Metcon (4 Rounds for calories) AMRAP 3:30, rest 1:30 X 4 rounds 9 DL 135/95 7 HPC 5 S2OH 5 pull ups 10 push ups 15 Air squats Cal bike/Row with remaining time

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