CrossFit Toledo – CrossFit WOD Metcon (Time) 5 RFT cap 17 6 FS 135/95 4 lightweight alt. DB squat snatch 2 thrusters 135/95 24/20/16 calories Skill work Gymnastics skill work: muscle up progression 10 minutes to practice Ring lockout Transition False grip Muscle-ups

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) Time cap 20 |60| 40 T2B or T2R 2 mile ass bike |60| 40 |C2B|| pull ups 2 mile assault bike Gymnastics 10 minute skills EMOM Focus on being upside down, handstand push-ups, wall walks, handstand holds, hand walking… Alternatively, work on single arm overhead…

CrossFit Toledo – CrossFit View Public Whiteboard CFT Run Club Join us at 11:15 AM for the Holdfast running clinic! Partner WOD Metcon (Time) 800 m partner run 40 toes to bar or rings 40 synchronized sit ups 40 knees to elbow 400 m partner run 40 cal 40 synchronized Burpees 40 box jumps 30/24…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Clean (Build to a heavy single you can do twice 92-96% ) Conditioning Metcon (Time) 3 rft 6 FS 75% of A 9 |STRICT| hspu 12 lat burpees 150 m run

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Snatch complex: SPP+SB+OHS (Climb as comfortable) WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Kettlebell Snatch (Technique practice, up to working weight ) WOD Secret Service Snatch Test (AMRAP – Reps) AMRAP 10 KB snatches 53/35 Switch whenever. Snatches are from the hang. Scale to a weight where you can minimize rest MOBILITY Take care of your body. Take 10…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Paused Back Squat (6×2 on the 2:00) Full 3 sec pause on both reps Conditioning Metcon (Time) 3 RFT cap 15 500 m row 15 pc 135/95 15 pull ups

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 150m run (one way traffic, 15 reps) 21 HRPU 150m run 15 S2OH 95/65 150m run 9 ring, bar, or box dipsIn lieu of running, you may do 15 burpees Accessory work 12-10-8 for quality Plate or DB lateral…

CrossFit Toledo – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) AMRAP 21 10 Alt DDB burpee deadlifts 20 synchro sit ups 10 devils press 20 calories Burpee DL: non working partner holds DL lockout

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (Daily 3RM) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15 12 box jumps 24/20 25 double unders 7 thrusters 95/65 150m run (one way traffic, 15 reps)

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