CrossFit Toledo – CrossFit View Public Whiteboard Strength Barbell Complex: C + 3 FS (Any type of clean, build as form allows) WOD Metcon (Time) 30/25 bike 400m run Directly into 21-15-9: Deadlifts 185/125 Jumping lunges Lateral burpees Extra Credit Rest 2-3 minutes E.c.: 800m Run (Time) Max Effort 800m Run

CrossFit Toledo – CrossFit View Public Whiteboard Strength EMOM X 15 climbing 1-5: Shoulder Press (Triples OTN) 6-10: Push Press (Doubles OTM) 1115: Push Jerk (Singles OTM) WOD Metcon (AMRAP – Reps) AMRAP 12 BUY IN: 1000/800 m row,60/50 calorie bike or 800 m run 2-4-6-8… Ascending Push-up + shoulder taps Pullups

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM x 12 looking to build throughout 1-6: Power Clean (6×1 OTM) 7-12: Squat Clean (6×1 OTM) Conditioning Metcon (Time) 5 rounds 9 power cleans 115/80 9 T2B or T2R 15/12 row or 12/9 bike

CrossFit Toledo – CrossFit View Public Whiteboard Strength Back Squat (8×2 on the 1:30 climbing ) Conditioning Metcon (Time) 88 odd object 20″ box step overs* EMOM odd 1-9: 6 BJ 24/20 EMOM even 2-10: 8 air squats No more interruptions after 10:00 Male athletes need to flip their box during odd interruptions * odd…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (12-10, 2X8 across) Extra Credit Db bent over row 12-10-8-8 Between sets of bench WOD Metcon (AMRAP – Reps) Amrap 12 2-4-6-8-10… Ascending DDB HC2OH Pullups at the 3:00, 6, and 9 minute marks: 40 double unders Do not score double unders

CrossFit Toledo – CrossFit View Public Whiteboard CFT Update June 19, 11am Burpees and beers was cancelled, So let’s go to Earnest. Barbells&Brews 21.2 at 11am Weightlifting Power Snatch (18×1 at 75% on the 0:45) Workout Of the Week CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 40-30-20-10 KB snatch (switch whenever) BBJ 24/20 Rx+ use 53/35 KB and 30/24 box 16 minute time cap Gymnastics Gymnastic skill EMOMx10 Minute 1: get upside down, HS hold, shoulder taps, negatives, or progression Minute 2: other gymnastics skill

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Behind The Neck Jerk (Build ) Conditioning Metcon (4 Rounds for time) Nikki’s choice. Just show up… 4 on the 5:00 200 20 12

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (3 Rounds for time) 3 rounds, on the 8:00, in any order Round 1: 2×15 bike or 2×20 row relay Directly into 21-15-9 Deadlift 225/155 HSPU 2×15 bike or 2×20 row relay Round 2: 2×15 bike or 2×20 row relay Directly into 21-15-9 Thrusters 95/65 Pull-ups…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Power Snatch (24×1 om the 0:30 @ ~70% across) WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#