CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) 3 RFT 800m partner run 40 synchro BB thrusters 45/35 40 pull ups

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (Max out Friday) WOD Metcon (Time) 37 double unders 37 box jumps 24/20 37 double unders 37 hang C & J 75/55 37 double unders 37 floor press 75/55 37 double unders 37 box jumps 37 double unders Extra Credit Are you registered for…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Technique Work Hang Power Snatch (12×2 on the 0:30 at 75% across) Target percentage based on 1RM power snatch, Or a few pounds heavier than last weeks PS EMOM WOD Metcon (2 Rounds for reps) AMRAP 5 10 PC 75/55 10 Lateral Burpees 10 T2B or T2R…

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOM x 10 Min1: 20 seconds gymnastics skill work Min2: Deadlift (10-8-6-4-2 climbing) WOD Metcon (AMRAP – Reps) Amrap 13 30 double unders (2:1) 20 KB SDHP 53/35 10 Burpee pull-ups

CrossFit Toledo – CrossFit View Public Whiteboard Strength Back Squat (2×5 across at 98& of recent 5RM) Or a few pounds more than last week WOD Metcon (5 Rounds for reps) 5 Rounds 1 minute Alt DB snatch 50/35 1 minute single DB 20″ step ups 1 minute calorie bike or a row rest one…

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Push Press (Daily 4RM) B: Push Press (3×4 across @ 90 % of A) WOD Metcon (AMRAP – Reps) AMRAP 12 8 S2OH(65% of A) or HSPU 8 BBJ 24/20 16 Lat bar hops Extra Credit CFT run club: mid week speed work Any day this…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 3 Bergeron beep complexes 50/35 cal row, 40/30 bike, or stop sign run 3 Bergeron beep complexes 50/35 cal row, 40/30 bike or stop sign run 3 Bergeron beep complexes Row, bike, run Bergeron beep complex = 7 thrusters 75/55 7 pullups 7 burpees

CrossFit Toledo – CrossFit View Public Whiteboard Partner WOD Metcon (Time) 3 RFT 30 partner Wallballs 150m partner run 20 synchro push-ups 150m partner run 10 bear complexes 95/65 150 m partner run

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Metcon (Time) 8 RFT 16 Alt. DB Snatch 70|50/35 8 Oblique T2B Weightlifting Barbell Complex: C + FS + HC + J (Build as form allows) Squat Clean + Front Squat + Hang Squat Clean + Jerk ()

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Power Snatch (18×1 on the 0:30 at 70% across) WOD Athletes choice Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click here Ingrid (Time) 10 Rounds For Time: 3 Snatches (135/95 lb) 3…