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Components
Metcon
Settings
Location
(All)
CrossFit Staines
Program
Conditioning
CrossFit
Olympic Weightlifting
Open Gym
Date
Workout
CrossFit TW18 Staines 04/04/19 - CrossFit Staines
Class
(All)
6:00am CrossFit
7:00am CrossFit
9:30am CrossFit
5:30pm CrossFit
6:30pm CrossFit
7:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
31 (19/12)
Workout
CrossFit TW18 Staines 04/04/19
Warm-up
AMRAP X 7
10 KB Deadlift
8 Goblet Squat
6 Russian Swing
4 Burpee over KB
KB Clean Review
Prep For Metcon
Deadlift Review
Build to Metcon weight
10min EMOM - 8-12 Reps
Metcon
Metcon (Time)
7 ROUNDS FOR TIME
10 Deadlift 80/55 (Rx+100/70)
20 Sit-ups
30s Double KB Front Rack Hold 24/16 (Rx+32/24)
GHD or Weight Sit Up optional
Cool Down
Banded Hamstring
Foam Rolling
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, 04, April 2019
Male Clients
1
ALEX
THE CUB R ...
7:30pm CrossFit
13:33
2
Víctor
Cebollada ...
5:30pm CrossFit
14:35
3
Jordan
Ganley
6:30pm CrossFit
14:39
4
Luke
Norwood
6:30pm CrossFit
14:45
5
Marcus
Warden
5:30pm CrossFit
11:45
6
Colby
Ellis
7:30pm CrossFit
12:10
7
Alex
Scott
5:30pm CrossFit
12:33
28 kg KBs
8
Josh
Heather
6:30pm CrossFit
12:40
9
Bradley
Smith
6:30pm CrossFit
14:30
10
Fred
Gale
6:30pm CrossFit
15:30
28kg
11
Bruce
Peake
5:30pm CrossFit
16:00
6 rounds + deads
11
Louis
Hill
6:30pm CrossFit
16:00
5 rounds, GHD
12
Ady
Griffith
5:30pm CrossFit
16:30
13
Simon
Thorp
9:30am CrossFit
12:46
80kg 16kb
14
Alexander
Whisker
9:30am CrossFit
13:45
40kg 16kb
15
Dan
Lynch
7:00am CrossFit
14:16
16
Chris
Topping
5:30pm CrossFit
15:00
20kg
17
Daniel
Alison
5:30pm CrossFit
16:00
5 rounds + deads
18
Bala
Kannan
6:00am CrossFit
19:42
Female Clients
1
Tammy
Heydenrych
6:30pm CrossFit
11:51
2
Rachel
Keane
7:30pm CrossFit
13:30
3
Mary
Baiden
6:30pm CrossFit
14:06
4
Jeanette
Adams
5:30pm CrossFit
15:47
12kg KB holds
5
Deborah
Tate
9:30am CrossFit
13:40
45kg 12kb
6
Siobhan
Waters
7:00am CrossFit
14:04
7
Claire
Archer-Davis
9:30am CrossFit
14:07
8
Gemma
Dore
9:30am CrossFit
14:10
9
Naomi
Seligson
6:00am CrossFit
14:44
10
Amit
Bahra
6:30pm CrossFit
14:45
8 kg
11
Harvir
Kaler
5:30pm CrossFit
15:36
25kg, 8kg KB
12
Aman
Bhathal
6:00am CrossFit
17:45
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