CrossFit Toledo – CrossFit View Public Whiteboard CFT Run Club Join us Saturday at 1:45 PM for a group run. See FB family page for details. Weightlifting Barbell complex: PC+HPC (Build as form allows) Conditioning Metcon (AMRAP – Reps) Minutes 1-6 are an unscored “death by” calorie buy in. Rest until top of next minute…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Good Mornings (5X5 climbing) Conditioning Metcon (AMRAP – Reps) Amrap 15 3-6-9-12-15… Ascending Dead lift 155/105 Wallballs 20/14 @Minutes 3, 6, 9, and 12: 10/8/6 cal row/bike For scoring purposes, do not include the calories

CrossFit Toledo – CrossFit View Public Whiteboard WOD Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 minTo learn more about…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench press 5 at 60% of 1RM 5 at 70% Bench Press (AMRAP at 80%) Conditioning A: Metcon (AMRAP – Rounds) EMOM x 16 score A: minutes where work is fully completed (max = 16) score B: total calories Min1: 5/4 strict pull-ups + 10/8 push-ups or…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Back Squat (2×5 across @ 98% of recent 5rm) Conditioning Metcon (2 Rounds for reps) Round 1 AMRAP 7 10 cal row 10 push press 95/65 Rest 3 min Round 2 AMRAP 7 10 Cal bike 10 pistols

CrossFit Toledo – CrossFit View Public Whiteboard CFT Barbell Class Power Clean and Jerk (1+1) Power Clean + Split JerkWork up to no more than 75% of 1RM power clean – focus on resetting after the clean before the jerk – no press outs! Front Squat + Jerk (2+1) Taken from the rack complete a…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Barbell complex: thruster+pp+pj+j (Weight) 1 thruster 1 push press 1 push jerk 1 split jerk WOD CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#

CrossFit Toledo – CrossFit View Public Whiteboard Optional Homebody WOD Metcon (Time) AMRAP Snow removal Clear the driveway and sidewalks RX+ help out a neighbor Move at a conversational pace Set your back, maintain torso stability Krupp A soft me and a wide stable base Score = MINUTES OF WORK

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Looking for a few pounds more than last week Barbell complex: Pull + HPS + 2 HSS (Climb as comfortable) WOD 21-15-9 Snatch Triplet (Time) WOD (for time) 21 power snatches 95/65 21 burpees 21 pullups 15 overhead squats 15 burpees 15 pullups 9 squat snatch 9…

CrossFit Toledo – CrossFit View Public Whiteboard WOD The bike and row may be done in either order, but please do one of each. Bike: Metcon (Calories) AMRAP 11 Ass bike caloriesRest 3 minutes Metcon (Time) 3 RFT cap 5 15 deadlifts 185/125 15 HR push-upsRest 3 minutes after Time cap (until 22:00) Row: Metcon…