CrossFit Toledo – CrossFit
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
CrossFit Toledo – CrossFit
CrossFit Toledo – CrossFit
CrossFit Toledo – CrossFit
Conditioning
Metcon (Time)
Buy-In: 1,200 Meter Run
2 Rounds:
19 Calorie Row or Bike
87 Double Unders
7 Rope Climbs
Cash out: 1,200 Meter Run
Extra Credit
CrossFit Toledo – CrossFit
Conditioning
We will WOD first today -If it is raining, you may:
Row 500/400 m or
Bike 25/15 cal
Metcon (Time)
For Time: Time cap= 22 minutes
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”
1 Round of Kelly:
400m Run
30 Wall Balls (20/14)
30 Box Jumps (24/20)
1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Skill/Strength
Push Press + Push Jerk + Split Jerk (Work up)
3 push press into 2 push jerks into 1 pause split jerk ( pause in the dip and in the split)
CrossFit Toledo – CrossFit
Technique Work
How to climb a rope
Skill/Strength
CrossFit Toledo – CrossFit
Strength/Skill
Deadlift (5×5 increasing)
WOD
Metcon (Calories)
EMOM X 12
Min 1; 15 Deadlifts 225/155
Min 2: 20 Situps
Min 3 max Cal bike
Score: calories
CrossFit Toledo – CrossFit
CrossFit Toledo – CrossFit
Skill/Strength
1-2 rope climbs between sets