CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (73-78% 5X5 across) A few pounds more than last week WOD Time cap 16 alternate RX option: sub stop sign run for bike or row Metcon (Time) 50/40 cal bike 50 S20H 95/65 50/40 cal row 50 box jumps 24/20

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOM x10 A. 9 pull-ups or 5 strict pull-ups B. 9 pushups or 5 strict hspu WOD Metcon (AMRAP – Rounds and Reps) AMRAP 14 14 front squats 95/65 28 sit ups 56 double unders

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 20 CJ 135/95 20 PS 115/80 20 Thrusters 95/65 Every 3:00, starting at 0:00, 200m run

CrossFit Toledo – CrossFit View Public Whiteboard CFT Barbell Class Snatch Complex 2 Snatch Pulls + Snatch + 2 OH squatPerform 5 working sets between 65-75%. Record top set. Power Clean + Push Press (2+1) 4 sets with 1 min rest between at 70% Clean Pull + Floating Clean Pull (1+1) Perform one clean pull…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (70-75% 5X5 across) WOD Metcon (Time) For time, partition anyway 50 PS 95/65 50 Burpee T2B or T2R

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics 10 minutes of wall walk practice or handstand walking Technique Work CJ warm-up and technique primer WOD A: Metcon (AMRAP – Reps) If the work is completed during the 2 – minute window, move onto the next round. Rest until the top of the next 2. 0-2:…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Push Press (5×4 climbing) WOD Metcon (Calories) Amrap 7 100 double unders 30 power cleans 135/95 Cal with remaining time Rest 3 minutes Metcon (Time) 40/30/25 cal 30 deadlifts 185/125 100 double unders Score working time (Clock -10:00)

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds) EMOMx20 Min 1: 12/9/7 cal Min 2: 10 alt DB devils press Min 3: 8 20″ DB step ups Min 4: 20 ab mat sit upsScore = rounds fully completed Max = 20 MOBILITY Stretch. Roll. Recover. Talk to your coach for suggestions.

CrossFit Toledo – CrossFit View Public Whiteboard CFT Barbell Class Snatch (3,2,1 @ 65,70,75,70,75,80) Clean and Jerk (1+2) 2@70 2@75 1@80 Snatch Pull (2×2@100, 1×1@105) Partner WOD Metcon (Time) 50 cals 8 alternating rounds of DB DT (50/35) 40 cals 6 alt rds DB DT 30 cals 4 alt rds DB DT 20 cals 2…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (5×3 climbing ) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 12 21/16/13 cal row/bike 12 S2OH 115/80 24 RKBS 53/35

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