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Location
(All)
CrossFit Staines
Program
Conditioning
CrossFit
Olympic Weightlifting
Open Gym
Date
Workout
CrossFit TW18 Staines 18/09/19 - CrossFit Staines
Class
(All)
6:00am CrossFit
7:00am CrossFit
9:30am CrossFit
4:30pm 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):
16 (7/9)
Workout
CrossFit TW18 Staines 18/09/19
5min Brief...
ATHLETE GOAL...
During the Skill Session, athletes should use this time to practice their C2B Pull-up and Muscle-up skills that will transfer to the workout. For those who are close this is a great time to try for a "first". For the workout, athletes should pick appropriate scaling options and aim for sub 7:00 on part 1 and see how far they can get in part 2.
Warm-up
AMRAP x 10 MINUTES
5 Light DB Devil’s Press
15 Jumping Jacks
10 Ring Rows
10 Straight Leg Sit-ups (minimize arm throw)
10 Scap Pull-ups (slow and controlled)
:30 Hollow Hold
Skill
ON A 10:00 RUNNING CLOCK...
C2B & Bar Muscle-Up Development
Workout
Metcon (Time)
FOR TIME
21-15-9
Russian Kettlebell Swing
Sc20/16 - Rx24/20 - Rx+32/24
C2B
into...
15-12-9
American Kettlebell Swing
Sc20/16 - Rx24/20 - Rx+32/24
Bar MU
-16:00 Hard Cap-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, 18, September 2019
Male Clients
1
Colby
Ellis
5:30pm CrossFit
16:00
Was going well until my hands ripped lol
2
Daniel
Tate
7:00am CrossFit
15:18
Rx+ with purple band.
3
Bruce
Peake
5:30pm CrossFit
15:45
24kgs 21 CTB then banded & Jumping Mu’s
3
The
Panda
6:30pm CrossFit
15:45
4
Alex
Scott
6:30pm CrossFit
16:03
24kg, c2b, jumping MU
5
David
Loubser
6:30pm CrossFit
13:48
28kg kb, jumping mu
6
Steve
Drew
9:30am CrossFit
14:10
16KG, JPU, JC2B
Female Clients
1
Rachel
Keane
4:30pm CrossFit
11:06
20kg KB - pull ups/ ring row
2
Ellie
Reilly
7:00am CrossFit
11:30
Banded C2B, Banded Pull Up
3
Veronica
Wells
6:00am CrossFit
12:00
21-15-9 (16kg KB and banded C2B) 15 (16kg KB and 15 Jump MU) + 9 ...
4
Tori
Ballerino
6:30pm CrossFit
12:07
16kg banded pull ups & C2B
5
Claire
Archer-Davis
5:30pm CrossFit
13:06
20kg - banded pu - jump mu
6
Emily
Hogg
6:30pm CrossFit
14:38
banded pull up 12 kg kettle jumping muscle up
6
Lorna
Butchers
6:30pm CrossFit
14:38
16kg/jumping mu
7
Sophie
Knight
6:30pm CrossFit
15:40
banded pull ups
8
Kristy
Gunning
9:30am CrossFit
16:06
16KG, JC2B, JBMU
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