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Tuesday, 17 September 2013

Day 259. CrossFit Toronto

Monday September 16, 2013

This evening Duncan, Jamie and I headed to CrossFit Toronto for some snatch work, back squats and an intense WOD.

Strength / Skill
Conditioning

  • 350m Row
  • 12 Dumbbell hang power cleans (boys: 45#; girls: 30#)
  • 9 Dumbbell thrusters (boys: 45#; girls: 30#)

Snatch 2 reps @ 60%, 2 reps @ 65%, 2 reps @ 70%, 2 reps @ 75%, 1 rep @ 80%, 1 rep @ 85%, 1 rep @ 90%, 1 rep @ 95%, 3×1 rep @ 80%
Back squat 2 reps @ 60%, 2 reps @ 70%, 2 reps @ 80%, 2 reps @ 85%, 4×2 reps @ 90%
Romanian deadlift 3×8-12 reps
Complete 5 rounds for time of:

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