CrossFit Toledo – CrossFit View Public Whiteboard WOD Metcon (4 Rounds for reps) 30 seconds benchpress Rest 30 seconds 30 seconds bike for calories Rest 30 seconds 30 seconds Burpee’s Rest 30 seconds 30 seconds HSPU or push press 135/95 Rest 30 seconds Bench press: Round 1: 135/85 Round 2: 115/75 Round 3: 95/65 Round…

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Deadlift (Daily 3rm) B: Deadlift (3×3 across at 85-90% of A) Extra Credit Between DL sets, practice pistols or a progression WOD Metcon (Time) 3 RFT 21/17 row or 17/14 bike 15 pc 155 | 105/75 150m run (one-way traffic) 15 |c2b| pullups |RX+ Please use…

CrossFit Toledo – CrossFit View Public Whiteboard WOD Black & Supple (Time) In celebration of Black Steve 49 DB 24/20 Box step ups 50/35 49 DUs or Lateral DB hops 49 Situps 49 DUs or Lateral DB hops 49 Push ups 49 DUs or Lateral DB hops 49 Alt DB Snatch 49 DUs or Lateral…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting A: Hang Snatch (Find that juicy Double) B: Front Squat (3X3 at 96% of recent 3rm) WOD Metcon (AMRAP – Reps) AMRAP 14 7 PULL-UPS 14 S2OH 75/55 21 jumping air squats

CrossFit Toledo – CrossFit View Public Whiteboard WOD 20 min EMOM 5 rounds A: Metcon (5 Rounds for reps) Max cal sprintB: rest 1 min C: Deadlift (4 reps climbing) D: Strict HSPU (Unbroken, score best) Skill work Rope climb technique/practice Practice with both feet

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Bench Press (Daily 5rm) B: Bench Press (135/85 max reps) WOD Metcon (Time) 7 RFT, Time cap = 21 21 DUs 14 Box jumps 24/20 7 Double DB Devils press |RX+ please do 2-3 ring MU to finish each round|

CrossFit Toledo – CrossFit View Public Whiteboard Skill work Overhead Lunge (4×6 climbing) WOD Metcon (2 Rounds for reps) Amrap 7 150 m run (15 reps, one-way traffic) 4 deadlifts 75/55 4 hang power clean 4 front rack lunge 8 T2B or GHD situps Rest 3 minutes, adjust barbell to 95/65 Amrap 5 Same thing,…

CrossFit Toledo – CrossFit View Public Whiteboard Squat Back Squat (3×5 at 96% 5RM) Conditioning Metcon (Time) 10-20-30 Wallballs 20/14 Burpees Pull-ups

CrossFit Toledo – CrossFit View Public Whiteboard Metcon (Time) 800m Odd Object partner run 5 rounds 10 Synchro alternating DB hang C & J Partner 150 m run Cash out 800m Odd Object partner run 25m OH odd object/DB lunge

CrossFit Toledo – CrossFit View Public Whiteboard Technique Work Barbell warm-up – the squat clean A: Clean (6 minutes to find heavy single for the day) B: Front Squat (4×3 at 93% of recent 3RM ) Conditioning WOD: Metcon (Time) 2mile bike 50 AKBS 53/35 30 HR push-ups 150 m farmer carry (switch working hand…