CrossFit Toledo – CrossFit View Public Whiteboard Strength/Skill EMOM X 12 Min1: Power Clean (2 reps, climbing) Rack barbell after second clean Min2: Barbell complex: 3 FS + 2 S20H (1Complex, climbing) WOD Metcon (2 Rounds for reps) Round 1, Amrap 7 7 Thrusters 95/65 7 Lat. Burpees 7 |C2B| Pullups Rest 3 minutes Round…

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (Daily heavy double) B: Bench Press (3×3 across @ 90% of A) WOD Metcon (Calories) AMRAP 12 Begin with 4 rounds: 4 DDB front rack reverse lunges 8 DDB S20H 12 DDB deadlifts 16 sit ups And finish with: Calorie bike or row with…

CrossFit Toledo – CrossFit View Public Whiteboard Squat Back Squat (February baseline 5 RM) WOD Metcon (Time) Three rounds 44 Wallballs 20/14 33 Double unders 22 box jumps 24/20 11 clean and jerks 115/85

CrossFit Toledo – CrossFit View Public Whiteboard WOD Solo option 10k Row (Time) Max Effort 10k RowPartner option Ascending triplet (Time) 9-15-21-27-|33| S2OH 95#/65# |C2B| pullups Single db box step ups

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work A: Snatch complex: SPP+SB+OHS (6 minutes to build) Weightlifting B: Snatch (Emom x10 climbing) WOD CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (Daily 3RM) B: Hang Power Clean (Daily 4RM) Conditioning C: Metcon (AMRAP – Reps) AMRAP 9 7 KB Cleans (R) 53/35 7 KB cleans (L) 7 KB S20H (R) 7 KB S20H (L) 7 goblet squats 7 H.R, push-ups or HSPU

CrossFit Toledo – CrossFit View Public Whiteboard WOD A: Metcon (6 Rounds for time) 6 rounds, on the 5:00 4 sumo deadlift (climbing) 24 lateral bar hops 600/500 m row or 30/24 Cal bike B: Sumo Deadlift (Heavy set of 4) Accessory work 16-12-8 NFT GHR Alternating bicep curls Alternating DB or banded front raise

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics Skills EMOM A HSPU, hs hold, or wall walks B 5-8 strict bar or ring dips WOD CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box…

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Barbell complex: 3 FS + 2 S20H (Climb as form allows ) Conditioning Time cap 17 Metcon (Time) 27-21-15-9 Wallballs 20/14 Sit ups RKBS 53/35 Cal bike/row

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (Build to a challenging 3×3 across) WOD Metcon (5 Rounds for reps) AMRAP 3 50 DU, 21 BFB, max PC with remaining time 115/85 Rest 3 minutes AMRAP 3 50 DU, 18 BFB, PC 135/95 Rest 3 minutes AMRAP 3 50 DU,15 BFB, PC 155/105…