CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics Endurance EMOM x12 Choose a single movement and rep scheme you can maintain for all 12 rounds Metcon (AMRAP – Rounds) Add notes/details WOD Metcon (Distance) AMRAP 12 Row for distance At the 5:00 40 DL 185/125

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (Daily 5RM) B: Bench Press (Daily 3RM) Conditioning Metcon (AMRAP – Reps) AMRAP 16 Buy in: stop sign run With remaining time: 3 |C2B| pull-ups 6 |HR| pushups 9 |jumping| air squats *ignore the run for scoring purposes. For RX+, please do |all three|

CrossFit Toledo – CrossFit View Public Whiteboard Strength Overhead Lunge (4×8 climbing) Conditioning Metcon (Time) 3 rft 21 PS 75/55 15 BBJ 24/20 6 wall walks

CrossFit Toledo – CrossFit View Public Whiteboard CFT Barbell Class Partner WOD Metcon (Time) 4 RFT cap 24 30 cal row, 24 bike, or 2X150 m relay run 30 sit ups 30 Synchro lateral bar hops 30 Power cleans 95/65 Cash out: 150 double unders

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Split jerk EMOM X 6 1-3: Doubles @ 70% 4-6: Split Jerk (Doubles at 75%) Strength/Skill 6-15: Barbell complex: 4DL + 3HPC + 2FS + Jerk (9 minutes to build as form allows) Move at your own pace, taking as many or as few attempts as…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 4 RFT cap 15 18 BJ 24/20 150 m run (one-way traffic) 12 DDB DL 9 DDB HPC 6 DDB S2OH Gymnastics Gymnastics endurance EMOM x 10 Choose a single skill and a rep scheme you can hold for all 10 minutes Examples may include,…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOMx15 1-5: Hang Power Snatch (Triples) 6-10: Hang Snatch (Doubles ) 11-15: Snatch (Singles ) WOD Metcon (Time) 9-15-21 OHS 100/70 T2R, GHD, or T2B Calories bike or row

CrossFit Toledo – CrossFit View Public Whiteboard Metcon Metcon (Time) 800 m run 40 pull ups 40 bar facing Burpees 400 m run 20 bar facing Burpees 20 pull-ups Strength Bench Press

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (Max out Monday, as permitted by technique) WOD Metcon (Time) 75 double unders 750 m row 75 thrusters 75/55

CrossFit Toledo – CrossFit View Public Whiteboard CFT Barbell Class Hang Snatch + OHS AK Hang Snatch + OHS(2+1) x2 sets @ 65%, 2 sets @ 70%, 1 set at 75% Clean Pull to hold + Dip Clean + Front Squat (1+1+1) x 1@65, 2@70, 1@75% Snatch Pull 85% of 1RM Snatch Partner WOD