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Shoulder Press

Metcon

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Workout

CrossFit TW18 Staines 03/08/18

Strength & Conditioning

Shoulder Press (3x 1 Min Max Effort @30%)

Shoulder Press

Rest 3 Mins between sets

Metcon

Metcon (Time)

2 ROUNDS
10 S/A KB Deadlift 5 E/A
10 S/A KB Russian Swing 5 E/A
10 TTB
...
2 ROUNDS
10 KB High Pull
10 American Swings
10 Side Plank Pulses E/S
...
1 ROUNDS
50 Wallballs 9/6

Weights:

RX+32 or 28/24...RX 24/16...SC 16/12

Mobility

10MIN: Metcon (No Measure)

STRETCH

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

Whiteboard:

Friday, 03, August 2018

Male Clients

1

The
Panda

5:30pm CrossFit

3 x 37 @ 25 kg

2

Philip
Gonçalves

5:30pm CrossFit

3 x 34 @ 25 kg

3

Byron
Windt

5:30pm CrossFit

3 x 39 @ 20 kg

3

Warren
Abrahams

9:30am CrossFit

3 x 26 @ 30 kg

4

Jim
Vreeland

7:00am CrossFit

3 x 29 @ 25 kg

5

Grant
Cooper

6:30pm CrossFit

3 x 35 @ 18 kg

6

Luke
Norwood

5:30pm CrossFit

3 x 31 @ 20 kg

7

Ben
Angliss

5:30pm CrossFit

3 x 30 @ 20 kg

8

Alex
Scott

7:00am CrossFit

3 x 29 @ 20 kg

9

Steffan
Clark

6:30pm CrossFit

3 x 26 @ 22 kg

10

Chris
Baiden

7:30pm CrossFit

3 x 38 @ 15 kg

11

Dave
Smith

5:30pm CrossFit

3 x 28 @ 20 kg

12

Neal
Wallington

6:00am CrossFit

3 x 26 @ 20 kg

13

Albert
Saa-Garriga

6:30pm CrossFit

3 x 27 @ 19 kg

14

Colin
Montgomery

9:30am CrossFit

3 x 25 @ 20 kg

15

Martyn
Vallis

6:00am CrossFit

3 x 28 @ 16.5 kg

16

mike
willerton

6:00am CrossFit

3 x 23 @ 15 kg

17

Guna
Shek

7:30pm CrossFit

3 x 41 @ 7.5 kg

18

Dan
Lynch

7:00am CrossFit

3 x 12 @ 20 kg

Female Clients

1

Bella
Brown

9:30am CrossFit

3 x 37 @ 15 kg

2

Emilija
Rudyte

5:30pm CrossFit

3 x 36 @ 15 kg

3

Adele
Langley

5:30pm CrossFit

3 x 31 @ 12.5 kg

4

Lauren
Barnes

9:30am CrossFit

3 x 25 @ 15 kg

5

Alice
Motion

5:30pm CrossFit

3 x 33 @ 11 kg

6

Mary
Baiden

7:30pm CrossFit

3 x 32 @ 10 kg

7

Marina
del Val

5:30pm CrossFit

3 x 31 @ 9.5 kg

8

Fiona
Everington

9:30am CrossFit

3 x 28 @ 10 kg

9

Monika
Gadzala

7:00am CrossFit

3 x 31 @ 9 kg

10

Jay
Shepherd

6:00am CrossFit

3 x 35 @ 7.5 kg

11

Veronica
Wells

6:00am CrossFit

3 x 27 @ 9.5 kg

12

Jo
Butchers

6:00am CrossFit

3 x 25 @ 9.5 kg

13

Vicki
Everett

9:30am CrossFit

3 x 23 @ 10 kg

14

Siobhan
Waters

6:00am CrossFit

3 x 23 @ 9.5 kg

15

Mirtill
Rigo

7:30pm CrossFit

3 x 24 @ 7.5 kg