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Front Squat

Metcon

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Workout

CrossFit Staines 27/07/20

Warm-up

2:00 EZ Row/Bike

Into...
Every 45s for 3 Rounds
1 - 15 Tempo Air Squats (1111)
2 - 15 Good Mornings
3 - :30 Hollow Hold

Strength

Front Squat (5-5-5)

Front Squat

ON A 12:00 RUNNING CLOCK...
3x5 Tempo Front Squat (2121)*
*Keep loading light to moderate.

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 MINUTES
15/12 Cal Row/Bike
:30 Plank Hold
10 Front Squats 30/20
10 Hang Power Clean
:30 Hollow Hold

Cool Down

ON A 6:00 RUNNING CLOCK...
1:30 Couch Stretch (L)
1:30 Couch Stretch (R)
3:00 Foam Rolling Quads & IT Band

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

Whiteboard:

Monday, 27, July 2020

Male Clients

1

Ryan
Brown

5:50PM CrossFit

1 x 5 @ 100 kg

2

Daniel
Reilly

4:55PM CrossFit

1 x 5 @ 90 kg

2

Shaun
Keen

7:40PM CrossFit

1 x 5 @ 90 kg

3

Jordan
Ganley

5:50PM CrossFit

1 x 5 @ 80 kg

3

Louis
Hill

4:00PM CrossFit

1 x 5 @ 80 kg

3

Matt
Chard

7:00AM CrossFit

1 x 5 @ 80 kg

4

Ben
Stokes

4:00PM CrossFit

1 x 5 @ 70 kg

4

Bruce
Peake

4:55PM CrossFit

1 x 5 @ 70 kg

4

Danut
Negoita

9:30AM CrossFit

1 x 5 @ 70 kg

4

David
Loubser

6:00AM CrossFit

1 x 5 @ 70 kg

5

Alex
Scott

6:00AM CrossFit

1 x 5 @ 65 kg

6

Ady
Griffith

5:50PM CrossFit

1 x 5 @ 60 kg

Felt like 150

6

Lewis
Clay

4:55PM CrossFit

1 x 5 @ 60 kg

7

Andrew
Crane

9:30AM CrossFit

1 x 5 @ 50 kg

7

Fred
Gale

4:55PM CrossFit

1 x 5 @ 50 kg

7

Stephen
Fahey

4:55PM CrossFit

1 x 5 @ 50 kg

8

Luke
Norwood

5:50PM CrossFit

1 x 5 @ 40 kg

8

mike
willerton

6:00AM CrossFit

1 x 5 @ 40 kg

8

Robbie
Margetts

9:30AM CrossFit

1 x 5 @ 40 kg

9

Kiran
Mannava

7:00AM CrossFit

1 x 5 @ 30 kg

9

Laurence
Wells

7:00AM CrossFit

1 x 5 @ 30 kg

9

Paul
Isaacs

7:00AM CrossFit

1 x 5 @ 30 kg

Female Clients

1

Tammy
Heydenrych

4:00PM CrossFit

1 x 5 @ 55 kg

2

Regina
Cunha

7:40PM CrossFit

1 x 5 @ 53 kg

3

Rebecca
Hodges

4:00PM CrossFit

1 x 5 @ 50 kg

3

Sophie
Knight

7:40PM CrossFit

1 x 5 @ 50 kg

3

Tash
Masterman

4:55PM CrossFit

1 x 5 @ 50 kg

3

Zoe
Kier

4:00PM CrossFit

1 x 5 @ 50 kg

4

franciele
costa

5:50PM CrossFit

1 x 5 @ 45 kg

4

Juliana
Souza Campos

6:00AM CrossFit

1 x 5 @ 45 kg

5

Jessica
Stephenson

7:40PM CrossFit

1 x 5 @ 42.5 kg

6

Polly
Flaxman

4:00PM CrossFit

1 x 5 @ 37.5 kg

7

Delphine
Michaud

6:00AM CrossFit

1 x 5 @ 35 kg

7

Michelle
Gallacher

9:30AM CrossFit

1 x 5 @ 35 kg

7

Trial
Female

4:00PM CrossFit

1 x 5 @ 35 kg

7

Veronica
Wells

6:00AM CrossFit

1 x 5 @ 35 kg

8

Camila
Hardy

7:00AM CrossFit

1 x 5 @ 32 kg

9

Anna
Gill

9:30AM CrossFit

1 x 5 @ 30 kg

9

Fiona
Everington

9:30AM CrossFit

1 x 5 @ 30 kg

10

Mariana
Drummond

12:00PM CrossFit

1 x 5 @ 27.5 kg

11

Private

6:00AM CrossFit

1 x 5 @ 25 kg

11

Rachel
Keane

9:30AM CrossFit

1 x 5 @ 25 kg

12

Emily
Hogg

7:00AM CrossFit

1 x 5 @ 22.5 kg

13

Kiran
Atwal

4:55PM CrossFit

1 x 5 @ 15 kg

13

Siobhan
Waters

7:00AM CrossFit

1 x 5 @ 15 kg