CrossFit Toledo – CrossFit View Public Whiteboard Strength Deadlift (T&G 2RM) WOD Metcon (AMRAP – Rounds and Reps) Amrap 13 150 m run (one-way traffic, 15 reps) 16 box jump overs 24/20 150 m run 16 DB OH lunges 50/35 Alternate RX option: Sub 15 cal row for the run Bodybuilding Metcon (AMRAP – Rounds)…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM x 12 climbing throughout 1-6: Power Snatch + Overhead Squat+ Hang Squat Snatch (1 complex OTM x 6) 7-12: Hang Snatch (1 rep OTN x 6, Power or full) WOD You will complete all 4 workouts, in any order, with each beginning on the 5:00. You…

CrossFit Toledo – CrossFit View Public Whiteboard Skill/Strength Accessory work EMOM X 30 Metcon (AMRAP – Rounds) Score rounds fully completed during the minute Max = 30 Min1: 16 Alt Bicep curls Min2: 8 strict rng dips Min3: 40 DUs or 40 sec practice Min4: 10 GHD Hip Extensions MIN 5: 5 sandbag cleans Min6:…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Front Squat (7 minutes to find a challenging triple) Conditioning Metcon (AMRAP – Reps) AMRAP 6 12 Wallballs 20/14 12 DDB S2OHRest 3 minutes Metcon (AMRAP – Reps) AMRAP 6 12 pistols 12 HSPU or HRPU

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (Daily 3 RM) B: Hang Power Clean (Daily 3 RM) Conditioning C: Metcon (AMRAP – Reps) Amrap 9 6 BBJ 30/24 12 pull-ups

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) 1000 m relay row 800 m partner run 60 synchronized alternating DB snatch 400 m run 20 wall walks 400 m run 60 Synkro DB snatch 800 m partner run 1000 Row

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Push Jerk (Build as form allows) WOD Metcon (AMRAP – Reps) AMRAP 9 5 BBJ 30/24 5 C&J 155|105/75

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Hang Squat Clean (ENON x 12 climbing) WOD B: Metcon (Time) 30/24 cal bike sprint buy in directly into… 9-15-21 Clusters, using 50% of A Pull ups

CrossFit Toledo – CrossFit View Public Whiteboard WOD AMRAP 20 A: 2k Row (Time) Max Effort 2k Row B: Metcon (AMRAP – Reps) And with remaining time: Bench press RX using body weight for men, 75% for womenRest 4 minutes C: Metcon (AMRAP – Reps) Amrap 6 30 aKBS 53/35 100 m run (10 reps)…

CrossFit Toledo – CrossFit View Public Whiteboard Strength/Skill Barbell complex: 3 PP + SB + 2 SPP (5 sets climbing) WOD Metcon (AMRAP – Rounds and Reps) Amrap 16 10 DB S2OH(R) 50/35 10 DB box step overs 24/20 10 DB S2OH (L) 10 T2B, T2R, or GHD sit ups 20/16 row or 16/12 bike