CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Deadlift (4×5 across (75% -80%)) B: Deadlift (AMRAP at 90% of A) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 14 20 Alt DB snatch 50/35 10/8 cal row or bike 20 DB goblet reverse lunge 10/8 cal row or bike

CrossFit Toledo – CrossFit View Public Whiteboard Strength Warm up to a working weight in the 75% -80% range A: Bench Press (4X5 across) B: Bench Press (AMRAP at 90% of A) Conditioning Metcon (Time) Time cap 11 15-12-9-6-3 Pc + 2 S2oh 115/80 3for1 lateral Burpee‘s

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Snatch (Technique and form practice) WOD CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75# 20 Burpess to a 6″ target 30…

CrossFit Toledo – CrossFit View Public Whiteboard Partner WOD Metcon (2 Rounds for time) Waterfall start, one team every 2:00 24 Synchro GHD sit ups 24 alternating Burpee‘s 24 power clean 95/65 24 shoulder to overhead 24 Synchro AKBS rest until 20:00 Repeat Extra Credit During your rest. 500m Row (Time) Max Effort 500m Row

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting PP+PJ+Split Jerk (Climb as comfortable) WOD Metcon (Time) 50/40 cal row 40 box jumps 24/20 20 clean and jerks 155/105 30 box jump overs 40/30 cal bike

CrossFit Toledo – CrossFit View Public Whiteboard WOD Armistice (3 Rounds for time) 3 rounds on the 5:00 score working time each round Round 1: 400 m run 21 DL 185/125 21 HR Pushups 21 Pull-ups Round 2: 400 m run 15 DL 15 HR Pushups 15 Pull-ups Round 3: 400 m run, 9, 9,…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Reps) Amrap 10 2-4-6-8… Ascending HSPU or ring dips Gymnastics complexes🤸‍♀️ after each round, 20 double unders __________ 🤸‍♀️Gymnastics complex scaled: 1 knee raise +1 jumping pull up RX: 1 t2b + 1 pull-up RX+: 1 t2b + 1 C2b + 1 BMU Strength…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Barbell Complex: PS + OHS (EMOM x 8) Power snatch + overhead squat2 sec pause Conditioning Metcon (AMRAP – Reps) 8 rounds One minute calorie row or bike One minute DDB Hang C&J 50s/35s rest one minute

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Emomx14 climbing as comfortable 1-7: Barbell complex: PC+HPC (1 complex) 8-14: Clean Pull (2 reps ) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 12 3PC 95/65 4 FR lunge 5 FS 15/12/10 calorie row/bike 20 lateral bar hops Rx+ option please use 135/95

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Rope Climb (Practice) Weightlifting Drop Snatch (5X3 Focus on speed of lockout and balance) WOD