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Workout

CrossFit TW18 Staines 04/03/20

Warm-up

10min...
100m Run (increasing pace)
10 Up Downs
5 Banded Pull Aparts
5 Kip Swings
5 Ring Rows
5 Ring Transitions
5/5 Alt DB Hang Clean Press

Skill

ON A 10:00 RUNNING CLOCK...
Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row

3 Sets...
5-Banded Ring MU Transition
5-10-Box Dips
3 Sets...
5-Jumping Ring MU
5-10-Low Ring Dips
5-Box Transition & Dip
3 Sets...
5 Kip Hip Up Swings
1-2 Muscle Up

Workout

20min: Metcon (AMRAP - Reps)

E2MOM x 20 MINUTES
2min - 400m Run
2min - 15 Burpees (1min)
               Max Muscle-Ups
                            or
                Strict Pull-ups*

*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.

(Score is Reps)

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, 04, March 2020

Male Clients

1

Karl
Dickson

5:30pm CrossFit

69 Reps

10 MU 59SPU

2

Luke
Tweddell

5:30pm CrossFit

51 Reps

12MU 39SPU

3

Colby
Ellis

6:35pm CrossFit

25 Reps

RMU

4

Stephen
Dancey

6:00am CrossFit

51 Reps

15 Banded MU, 30 strict PU, 6 box dips

5

Harry
Reed

5:30pm CrossFit

37 Reps

PB MUS

6

Bruce
Peake

5:30pm CrossFit

36 Reps

BD MU

7

mike
willerton

6:00am CrossFit

27 Reps

mixture banded pus + dips

8

ELIA
LONGOBARDO

7:00am CrossFit

22 Reps

green+Purple strict pull ups

Female Clients

1

Lisa
Baron

4:25pm CrossFit

75 Reps

pu anded - black/purple/rd

1

Vicki
Everett

9:30am CrossFit

75 Reps

banded PU

2

franciele
costa

6:35pm CrossFit

51 Reps

Banded PU

3

Jessica
Stephenson

5:30pm CrossFit

45 Reps

purple band

4

Kim
Moakes

4:25pm CrossFit

43 Reps

C2B banded - green & black

5

Ana
Briggs

7:00am CrossFit

42 Reps

green - strict Pull Ups

6

Tori
Ballerino

5:30pm CrossFit

37 Reps

strict PU black band

7

Tash
Masterman

5:30pm CrossFit

34 Reps

black band PUs & purple band MUs :)

8

Zoe
Kier

6:00am CrossFit

29 Reps

9 band MU, 20 band C2B

9

Private

6:00am CrossFit

25 Reps

10

Veronica
Wells

6:00am CrossFit

24 Reps

banded PU