CrossFit Toledo – CrossFit

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WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 WALKING LUNGES, 1 POWER CLEAN, 1 PUSH PRESS

20 LUNGES, 2 PC, 2 PP

30 LUNGES, 3 PC, 3 PP

40,4,4 Continuing to ascend…

RX 95/65

RX+ 155/105 and/or sub pistols for lunges

Gymnastics

12 min skills EMOM

CrossFit Toledo – CrossFit

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Strength/Skill

Deadlift (5×5 climbing )

Conditioning

Metcon (Time)

TIME CAP 18

30/24 Cal bike

40 Thrusters 45/35

20 pull-ups

Directly into:

40 – 30 – 20 – 10

DUs

AKBS 53/35

Sit-ups

CrossFit Toledo – CrossFit

Gym holiday party
Talk to Conner for details.

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CrossFit Toledo – CrossFit

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Weightlifting

Metcon (Time)

3 Rounds:

10 Power Cleans

10 Front Squats

10 Push Jerks

Round 1: 185/135

Round 2: 155/105

Round 3: 135/95

WOD

Metcon (Time)

3 Rounds:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

CrossFit Toledo – CrossFit

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Weightlifting

Push Press (3×5 at 96% 5RM)

Power Clean (Technique practice or heavy single)

CrossFit Toledo – CrossFit

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WOD

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here

CrossFit Toledo – CrossFit

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Skill/Strength

Push Press (6×3 climbing )

Push Jerk (Heavy double)

Conditioning

Metcon (Time)

3 Rounds:

Run to Stop sign and back

21 Hang Squat Snatches (75/55)

CrossFit Toledo – CrossFit

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Weightlifting

Power Clean (Heavy 5 TnG)

Conditioning

Metcon (3 Rounds for reps)

AMRAP 3:

9/6 Calorie Assault Bike

9 Power Cleans (115/80)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Assault Bike

7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Assault Bike

5 Power Cleans (155/105)

CrossFit Toledo – CrossFit

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Extra Credit

Death by Tire flip w/ or w/o partner

Metcon (Time)

200 m run

15 Push Press

30 BJO (20/24)

2 Rope Climb

400 m run

21 Hang Clean

60 Lateral Burpees

4 Rope Climb

800 m run

27 Deadlift

80 bar facing burpees

6 rope climbs

400 m run

21 Hang Cleans

60 lateral burpees

4 rope climbs

200 m run

15 Push Press

30 BJO (20/24)

2 rope climbs

95/65 for Rx, 115/85 for Rx+

CrossFit Toledo – CrossFit

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CFT Update

Just a reminder that tomorrow, Saturday, is another Barbells and Brews event.

Join us at Earnest Brew Works at 11 AM.

See the Facebook event, or talk to Conner for details.

There will be no regular Saturday morning class at the gym.

Gymnastics

EMOM x 10 skill work

Conditioning

Metcon (Time)

3 Rounds:

20 Deadlifts (155/105)

15/10 Calorie Assault Bike

20 Hang Dumbbell Reverse Lunges (50’s/35’s)

15/10 Calorie Assault Bike

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