CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM x 10 Technique Work 1-5: Hang Power Snatch (5X3 across @ 65% of snatch) 6-10: Hang Snatch (5X2 across at 70%) WOD Metcon (AMRAP – Reps) 2 rounds(15 minutes total) 2 minute bike(Calories) Rest one minute 2 minute row Rest one minute 1 minute OHS 105…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (3×10 across) Select a weight you are certain you can make for all three sets Conditioning Metcon (AMRAP – Rounds and Reps) Amrap 18 5 pullups 10 push-ups or 5HSPU 15 air squats or 8 alt pistols 15/12/10 cal row/bike

CrossFit Toledo – CrossFit View Public Whiteboard Grind: Metcon (Distance) 60 minutes, as many miles as possible… With a vest Half: Metcon (Distance) 90 minutes, as many miles as possible

CrossFit Toledo – CrossFit View Public Whiteboard CFT Barbell Class Power Snatch (2 Power Snatch w/Pause at Knee + 1 Power Snatch) 2 second pause, rest 2 min btwn sets. 2@75, 2@80, 1@85 3 Position Clean + Jerk (1+1+1+1) Dip clean, ATK Hang Clean, From Floor + 1 Jerk2@70, 1@75, 1@80% Rest 2 min btwn…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Hang Power Snatch (6×3 climbing ) WOD Metcon (Time) 10-1 DDB hang C&J 50s/35s Single DB 20 inch box step over *25 DUs after completing each round Time cap 17

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (4 Rounds for time) 4 rounds on the 5:00 1 mile bike or stop sign run 20 ALT DB snatch 12 pull ups rest with remaining time MOBILITY Take 10-15 minutes to roll out, stretch, or work on mobility. You should do this every day!

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM X 10 1-5: Barbell complex: HPC + PJ (2 complexes, climbing) You may drop and reset between complexes 6-10: Barbell complex: HPC + PJ (1 complex, climbing) WOD Metcon (Time) Time cap 16 25-20-15-10-5 Deadlifts 185/125 Box jumps 24/20 At the 2:00, 4, 6, 8 and…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Metcon (AMRAP – Reps) 10 minutes on the clock to complete ” 100 perfect push-ups 100 perfect sit ups Partition as needed. Focus on QUALITY over speed. Score reps completed (max = 200) WOD Metcon (Time) Buy in 1200/1000 m row directly into 4 rounds: 12 OH…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Back Squat (10-6-6-6) WOD Metcon (Time) 4RFT 15/12/10 calorie row/bike 3BMU, 2MU, or 1 rope climb 200m run 15 wallballs 20/14 Time cap: 17

CrossFit Toledo – CrossFit Join the CFT run club for our Sunday group run. We will be meeting at Farnsworth Metropark. See Facebook family page for details. View Public Whiteboard CFT Run Club Two rounds on the 45:00 We will begin promptly at 12 PM, going 4 miles out… Rest until 12:45 PM. Run 4…