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Components

Deadlift

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Workout

CrossFit TW18 Staines 29/03/19

Warm-up

400m Team Run

AMRAP x 6
4/4 Single Leg RDL (2111)
4/4 Single Arm Bent Over Row (2111)
4/4 Single Leg Glute Bridge w/ or w/o KB
20 Front Plank KB Handle Taps

Strength

Deadlift (7-5-3-1-3-5-7)

Deadlift

*In this wave loading scheme, weights in the second half should meet or exceed first half

Metcon

Metcon (No Measure)

EMOM x 16 MINUTES
MIN 1 - 15/12 Cal Row
MIN 2 - 20 Wall Ball
MIN 3 - 10 Burpees Over Bar
MIN 4 - Rest

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

Whiteboard:

Friday, 29, March 2019

Male Clients

1

Andy
Gray

6:30pm CrossFit

1 x 1 @ 180 kg

1

Colby
Ellis

6:30pm CrossFit

1 x 1 @ 180 kg

2

James
Cretella

5:30pm CrossFit

1 x 1 @ 170 kg

3

Gary
Nash

7:30pm CrossFit

1 x 1 @ 162 kg

4

Chris
Topping

5:30pm CrossFit

1 x 3 @ 140 kg

4

Daniel
Tate

7:00am CrossFit

1 x 1 @ 140 kg

5

Bill
Allis

5:30pm CrossFit

1 x 7 @ 130 kg

5

Jim
Vreeland

7:00am CrossFit

1 x 7 @ 130 kg

6

Alex
Scott

7:00am CrossFit

1 x 7 @ 120 kg

6

Dan
Lynch

7:00am CrossFit

1 x 5 @ 120 kg

7

mike
willerton

6:00am CrossFit

1 x 3 @ 107 kg

8

Bala
Kannan

6:30pm CrossFit

1 x 7 @ 80 kg

9

Alexander
Whisker

7:00am CrossFit

1 x 7 @ 60 kg

Female Clients

1

Tammy
Heydenrych

5:30pm CrossFit

1 x 3 @ 105 kg

2

Jess
Munro

9:30am CrossFit

1 x 1 @ 90 kg

3

Mary
Baiden

5:30pm CrossFit

1 x 7 @ 85 kg

4

Naomi
Seligson

6:00am CrossFit

1 x 3 @ 77.5 kg

5

Siobhan
Waters

7:00am CrossFit

1 x 7 @ 60 kg

5

Judit
De nova

7:00am CrossFit

1 x 1 @ 60 kg

6

Fiona
Everington

9:30am CrossFit

1 x 7 @ 50 kg

7

Vicki
Everett

9:30am CrossFit

1 x 7 @ 47.5 kg

8

franciele
costa

9:30am CrossFit

1 x 7 @ 45 kg