CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Power clean technique primer Warm up to working weight WOD With a continuously running clock A: 800m Run (Time) Max Effort 800m RunRest until 10:00 B: Hang Power Clean (10 X3 across on the 0:30) Rest until 20:00 C: Metcon (AMRAP – Rounds and Reps) Amrap…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (5×3 climbing ) 5 unbroken strict pull-ups between each set. Load or band as needed WOD Metcon (Time) 200m run 21 DL 225/155 200m run 21 DDB S2OH 50s/35s 200m run 15 DL 200m run 15 DDB S2OH 200m run 9 DL 200m run 9…

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 UndersPartner or solo today

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Small jumps once you are north of 90% Clean and Jerk (Build to heavy single ) No more than 2 misses Workout Of the Week Time cap 20 CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Hang Snatch (12×1 across on the 0:45, using 80%) Metcon (3 Rounds for reps) 3 rounds Amrap 4 4 HPS 95/65 8 BFB 12 lat bar hops rest 2 minutes

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 5 RFT Time cap 13 |4| 3 WALL WALKS |8| 6 G2OH 135/95 |12 pistols| 9 Air squats Accessory work 5 rounds for quality 10 bent over row 9 GHD sit ups 8 tricep kickbacks

CrossFit Toledo – CrossFit View Public Whiteboard Strength Push Jerk (5×3 across at 85-90% or technique work) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 9 pullups 15 alt DB snatch 50/35 21 lateral burpees over DB

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Muscle Snatch (6×1 climbing ) Snatch complex: SPP+SB+OHS (Work up to comfortable weight ) Metcon Metcon (Time) 4 RFT 50 DU 400m run 15 OHS |115| 75/55

CrossFit Toledo – CrossFit View Public Whiteboard CFT Barbell Class Snatch Pull + Power Snatch (2+1) Snatch Pull to hip – NO EXTENSION. Return to ground. Power Snatch.2 sets @ 70%, 2 sets @ 80%, 1@ 85% Clean Pull to hold + Dip Clean + Front Squat (1+1+2) 2 sets@60% of 1RM clean, 2@65, 1@70%…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Push Press (3RM for the day ) B: Push Press (3×3 at 90% of A) WOD Metcon (Time) 400m run 20 alt DB snatch 50/35 400m run 20 Alt DB hang CJ 400m run 20 alt DB snatch 400m run 20 alt DB hang CJ

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