CrossFit Toledo – CrossFit View Public Whiteboard Strength Good Mornings (3×8 climbing ) Conditioning Metcon (3 Rounds for time) 3 rounds, on the 7:00 12-9-6 Deadlift HR pushups or HSPU Deadlift weight: Round 1: 135/95 Round 2: 185/125 Round 3: 225/155

CrossFit Toledo – CrossFit View Public Whiteboard Strength 17 minutes on the clock A: Push Press (5 minutes to find Daily 5RM) Rest 2 minutes B: Push Press (5×5 @ 90% of A on the 2:00) WOD Time cap 15 Metcon (Time) 21-15-9 Burpee box jumps 24/20 Cal bike or row T 2B, T 2R,…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Split Jerk (EMOM x10 across at 76-83%) Conditioning CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap ()

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Barbell Complex: Power Snatch + Snatch + OHS (12 minutes to build as form allows) WOD Metcon (Time) 4 RFT 20 lateral bar hops 20 amp Matt sit ups 15 0HS (60% of A) 3/2 rope climbs or 3 ring MU CFT Update Join us Saturday…

CrossFit Toledo – CrossFit View Public Whiteboard Extra Credit Accessory work If you still have energy after the WOD: 15-12-9: Ghr Alt DB Fromt raise BB Hip Thrusts Conditioning You always have a choice A/B: Metcon (Time) 8k/7k row or 12/10 Mi bike C: 200 cal ass bike (Time) 200 cal assault bike

CrossFit Toledo – CrossFit View Public Whiteboard Skill/Strength Halting Snatch Grip Deadlift (6x3Climbing) For second and third rep, lower to 1 inch above floor before standing again to full extension Conditioning Time cap 14 Metcon (Time) 1000 m row, directly into: 27-21-15-9 KB SDHP 53/35 Box jump overs 24/20 ()

CrossFit Toledo – CrossFit View Public Whiteboard Gymnastics EMOM X 10 Min 1: 6-10 ring dips Min 2: 6-10 oblique T2B Conditioning Metcon (4 Rounds for time) 4 rounds on the 3:00 21 KB Russian twists (2 count) 53/35 15 BTN thrusters |95/65| 75/55 9 |C2B| Pullups ()

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting EMOM X 10 1-5: 5×2 Climbing 6-10: Push Jerk (5×2 across ~76-80%) Metcon (Time) 3500/3k row 175 Dubs You will have 5 interruptions At 2:00: 9 lateral Burpees over erg MIN 4: 7 Burpees MIN 6: 5 Burpees MIN 8: 3 Burpees MIN 10: 1 BurpeeIf you…

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restLadies use 14# wallball and 55# barbell

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) Buy in: 6x200m relay row or 6x(15/12) cal bike relay Directly into: 40-30-20-10 Partner coshack wallballs 14/10 Synchro alt. Db hang C&J Cash out: 1500m row or 2 mile bike (switch as needed)

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