CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Hang Snatch (12×1 across on the 0:45, using 80%) Metcon (3 Rounds for reps) 3 rounds Amrap 4 4 HPS 95/65 8 BFB 12 lat bar hops rest 2 minutes

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 5 RFT Time cap 13 |4| 3 WALL WALKS |8| 6 G2OH 135/95 |12 pistols| 9 Air squats Accessory work 5 rounds for quality 10 bent over row 9 GHD sit ups 8 tricep kickbacks

CrossFit Toledo – CrossFit View Public Whiteboard Strength Push Jerk (5×3 across at 85-90% or technique work) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 9 pullups 15 alt DB snatch 50/35 21 lateral burpees over DB

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Muscle Snatch (6×1 climbing ) Snatch complex: SPP+SB+OHS (Work up to comfortable weight ) Metcon Metcon (Time) 4 RFT 50 DU 400m run 15 OHS |115| 75/55

CrossFit Toledo – CrossFit View Public Whiteboard CFT Barbell Class Snatch Pull + Power Snatch (2+1) Snatch Pull to hip – NO EXTENSION. Return to ground. Power Snatch.2 sets @ 70%, 2 sets @ 80%, 1@ 85% Clean Pull to hold + Dip Clean + Front Squat (1+1+2) 2 sets@60% of 1RM clean, 2@65, 1@70%…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Push Press (3RM for the day ) B: Push Press (3×3 at 90% of A) WOD Metcon (Time) 400m run 20 alt DB snatch 50/35 400m run 20 Alt DB hang CJ 400m run 20 alt DB snatch 400m run 20 alt DB hang CJ

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Front Squat (5×2 climbing) WOD Metcon (Calories) On the 2:00 x10 1 rope climb 15 wallballs 20/14 Max calories in remaining time

CrossFit Toledo – CrossFit View Public Whiteboard Girls Gone Wild (Time) KAREN-HELLEN-GRACE-A-BELL 150 Wallball shots #20/#14 THEN: 3 rounds of: run 400m (partners run together) 21 KB Swings #53/#35 12 Pullups THEN 30 Clean&Jrk 135/95 30 Snatches #135/#95

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Hang Snatch (8×2 climbing ) WOD Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Barbell complex: PC + 2 S2OH (10 mins to build ) WOD Metcon (AMRAP – Rounds and Reps) Amrap 16: 27 donkey kicks 21 walking lunges 15 HPC 85/60 9 S2OH

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