CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 3 RFT 50 Partner Wallballs 40 KB Snatch 35/25 30 Alt Bottom to bottom Goblet Squats 20 Cal bike or row Extra Credit E.C.: Barbell complex: Pull + HPS + 2 HSS (Build as form allows)

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work CJ technique Warm up to working weight ~75%-80% Stay at the SAME WEIGHT for the first 5 minutes. If it feels good, you may increase on any or all of the remaining minutes. Clean and Jerk (EMOM X 10, climbing after 5) WOD Metcon (AMRAP –…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Overhead Squat (5×4 climbing) Conditioning Metcon (AMRAP – Rounds and Reps) ANRAP 10 10 Deadlifts 225/155 20 Lateral bar hops 10 Double DB S2OH (athlete choice) |RX+ please do 3 BMU to finish each round|

CrossFit Toledo – CrossFit View Public Whiteboard Skill work Rotate between movements Rest as needed A: Bench Press (10_8_6_4_2 ascending ) B: Metcon (AMRAP – Reps) 5 x 1 min Rope climbs Extra Credit 10 min easy spin on Ass bike 2×12 glute ham raise C: Bench Press (5×2 @ 90% of A)

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Extended barbell warm up Focus on push jerk WOD 4 rounds (19 min total) Min1: Front Squat (3 reps, climbing) Min2: Push Jerk (1 rep, climbing) Metcon (4 Rounds for calories) Min3: 20-30 sec strict gymnastics practice Min4: Cal row Min5: rest

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Snatch technique Work Warm up to ~85% or first attempt WOD Mr. Slice (Time) 35 DUs 35 Cal Ass bike 35 DUs 35 T2B 35 DUs 35 Front rack reverse lunges 95/65 35 DUs 35 thrusters 35 DUsWith remaining time in 20:00 1RM Snatch Snatch (Heavy…

CrossFit Toledo – CrossFit View Public Whiteboard Strength/Skill Power Clean (Emom x8 at 75-85% 1RM) Only work up to a weight that form allows. If form breaks down, take off weight. Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 20 1 round of “Holleyman”, 12/10 cal 2 rounds ” Holleyman” , 12/10 cal 3 rounds,…

CrossFit Toledo – CrossFit View Public Whiteboard Conditioning A: Metcon (Time) 10 X 10 Cal SPRINT Rest until 10: 00 B: Metcon (Time) 4 RFT 16 Synchro alt DB snatch 50/35 20 alternating sit ups 24 DUs ( alternate working partner each round) rest until 20 C: Metcon (Calories) Amrap seven Calories One athlete working…

CrossFit Toledo – CrossFit View Public Whiteboard Strength/Skill Alternating EMOM x10 Min 1: Deadlift (4 reps, climbing ) Gymnastics Min 2: HSPU or other upside down progressions. WOD Metcon (3 Rounds for reps) AMRAP 4 21 DL 95/65 15 box jumps 24/20 9 S2OH Rest 4 minutes AMRAP 4 21 DL 115/80 15 box jumps…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Build to a heavy set of 5 and do 2 sets A: Bench Press (5-5-5 climbing 2×5 across) WOD Your choice of workout B: Metcon (Time) 30-20-10 Power clean 95/65 HR pushups C: Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsPower clean or squat Focus on…