CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting If you are registered for the open, stay light or take a rest day Hang Squat Clean (6X2 climbing) Conditioning Metcon (Time) 20-15-10-5 Time cap 13 Calorie bike or row Burpees to a 6″ target

CrossFit Toledo – CrossFit View Public Whiteboard Skill work Turkish Get Up (Climb as comfortable) Practice each weight with both hands. Begin with non-dominant hand. Between each set, please perform A down and back overhead Carry. Switch working arm halfway. Conditioning Metcon (Time) Time cap 21 2k row then 3 rounds 6 KB cleans (L)…

CrossFit Toledo – CrossFit View Public Whiteboard CFT Update On Wednesday, there will be no class at 6:15 PM. We have the CHAARG girls coming from bowling Green that evening. Strength A: Bench Press (5X3 climbing) B: Shoulder Press (3X8 climbing) WOD Metcon (AMRAP – Rounds and Reps) Amrap 12 10/8 HR push-ups 16 sit…

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Front Squat (4X4 climbing) B: Thruster (Amrap at 50% of A) Conditioning Metcon (Time) 4 RFT 30/24/20 cal row/bike 20 Wallballs 20/14 10 Alt Single DB devils press 50/35

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Empty barbell warm-up C & J technique review/primer WOD Pick your poison. A: Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips B: CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110# Weightlifting Barbell…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Alternating ENOM x 10 Min1: Bench Press (4 reps, climbing in Weight) Min2: Sumo Deadlift (4 reps, climbing in Weight) WOD Metcon (Time) Time cap 15 15-12-9-6-3 Calorie bike Power cleans 135/95 cash out: 40 RKBS 53/35 40 Wallballs 20/14

CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (Time) 5 RFT 4/3 strict pull-ups 8 BBJ 24/20 4 burpee T2B or |burpee pull overs| 8 S2OH 95/65 Accessory work Metcon (AMRAP – Reps) 3 rounds for quality score reps completed (max = 108) 12 GHD set ups 10 Glute Ham raises 8(Each arm) DB…

CrossFit Toledo – CrossFit View Public Whiteboard Strength If you have been doing the back squats the past several weeks, and the warm-up feels good, shoot for a #! PR. If you make it, then you may go for more but take the 1 pound PR first! Back Squat (New 5RM) Conditioning Metcon (Time) 4…

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Shoulder Press (3×5 climbing) B: Push Press (5×3 climbing) Conditioning Metcon (Time) 5 RFT cap 15 9 DDB Hang C&J 15 HR pushups or 12 HSPU 21 sit ups 27 DUs or lateral ab mat hops

CrossFit Toledo – CrossFit View Public Whiteboard () Metcon (Calories) Amrap 20 Bike for calories At the two, four, six, eight, 10, 12, 14, 16 and 18: 3 clean and jerks 155/105