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Components
Metcon
Metcon
Settings
Location
(All)
Instinct Fitness - CrossFit Thorndon
Program
CrossFit
Teens CrossFit
Date
WOD
Workout of the Day 19th Mar - Instinct Fitness - CrossFit Thorndon
Class
(All)
6:00 AM CrossFit
7:00 AM CrossFit
8:00 AM Open Gym
12:00 PM CrossFit
1:00 PM CrossFit
4:00 PM Open Gym
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (10/4)
WOD
Workout of the Day 19th Mar
Warm-up
1:00 Hip Flow (90/90)
20 Kneel to Narrow Stance Squat
Front Rack Opener
3x5 Slow Controlled Front Squats
Metcon
Metcon (Weight)
15:00 to find:
5RM T'n'G Power Clean
Score = combined total of you and your partner
Metcon (AMRAP - Rounds and Reps)
at 15:00, begin...
15min AMRAP
5 Power Cleans
7 Hang Power Cleans
9 Push Press
*partner 1 completes a full round while partner 2 rests.
Rx: 50/35kg
Int: 40/30kg
Sc: 30/20kg
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, 19, March 2019
Male Athletes
1
Matthew
Short
5:00 PM CrossFit
220 kg
2
Tony
Wolken
7:00 AM CrossFit
90 kg
4x95kg
3
Private
7:00 AM CrossFit
75 kg
4
Mohsen
Maddah
6:00 PM CrossFit
130 kg
70kg + 60kg w/ Eldon
5
Pat
Oughton
5:00 PM CrossFit
125 kg
60 for me, 65 for pat m
6
Baptiste
Huelvan
5:00 PM CrossFit
80 kg
7
Carmelo
Cinco
7:00 AM CrossFit
75 kg
7
Private
7:00 AM CrossFit
75 kg
8
Tom
Wigglesworth
5:00 PM CrossFit
70 kg
5x5 t&g
9
Pat
Mckeefry
5:00 PM CrossFit
65 kg
Female Athletes
1
Abby
McCarthy
12:00 PM CrossFit
100 kg
2
Rosie
Crofskey
6:00 PM CrossFit
60 kg
Missed 5th @ 62.5 twice
3
Abbey
Palmer
6:00 AM CrossFit
50 kg
4
Jan
Wells
6:00 AM CrossFit
40 kg
3 at 42 5 get under bar
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