CrossFit Toledo – CrossFit View Public Whiteboard Strength 1-4: Deadlift (5×5 across ~75%) On the fifth set, please do AMRAP 5: Deadlift (Set 5) Conditioning Metcon (4 Rounds for time) 4 rds on the 5:00 30 KB SDHP 53/35 20/15 H. R. Push-ups 150 m run or 50 DU

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (AMRAP – Reps) AMRAP 16 60 cal 50 T2B/T2R 400 m run (score 40 reps) 30 squat cleans 135 | 95/65 20 S2OH or HSPU Strength Bench Press (10, 10, 2X 10 across)

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (4 Rounds for time) 4 rounds, on the 8:00 400m partner run or 30/24/20 cal relay 30 DL* 30 HRPU *non working partner hold a dead hang during deadlifts or a plank during pushups

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Extended barbell warm-up Technique review, and warm up to working weight Choose one style of jerk. You will be doing doubles across at 70%. A: Push Jerk (EMPM X 10, doubles at 70%) B: Split Jerk (ENON x 10 doubles) WOD Metcon (Time) 3 RFT cap…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Thruster (3-3-3-3-3 climbing ) Conditioning Metcon (Time) 800m run 100 pullups 800m run

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds) EMOM X 24 score rounds fully completed, max = 24 6 ROUNDS Min1: 16 (8R+8L) KB Hang C&J 53/35 Min2: 32 DU or 30 sec practice Min3: 8 BBJO 24/20 Min4: Front Rack Lunge (4 reps, climbing)

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Power Clean (10 minutes to build) B: Bench Press (10 minutes to build) A+B=C: PCBP total (Total Weight) Power Clean (1 Rep Max)Bench Press (1 Rep Max) Conditioning Metcon (Calories) AMRAP 8 21 DDB Devils press or wall walks Cal bike or row with remaining time

CrossFit Toledo – CrossFit View Public Whiteboard 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 Unders

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (Technique work, up to working weight ) WOD Metcon (Time) 5 rounds, on the 5:00 400m run 1 round of DT 155/105 DT= 12DL, 9HPC, 6PJ Score is SLOWEST round

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Hang Power Snatch (Doubles, climbing as technique allows) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 18 BUY IN 1 MILE RUN OR 3 MILE BIKE Directly into… 24 DUs 24 Domkey kicks 24 DU 24 Situps or 12 T2B/T2R 24 DU 24 RKBS 53/35