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Front Squat

Metcon

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Workout

CrossFit TW18 Staines 19/11/19

Warm-up

FOR QUALITY (10 MIN TIME CAP)

3:00 Bike/Row/Ski/Skip

Into…

2 Sets

10 Lunges w/ Twist
10 Alt Groiners
10 Elbow Punches
10 Tempo BB Front Squats (3311)

Strength

Front Squat (1RM)

Front Squat

ON A 20:00 RUNNING CLOCK...
Build to 1RM Front Squat

Suggested Loading -

Min 0-4 - Light Weight Sets of 3-5 Reps - Rest 45s

Min 4-9 - Moderate Weight Sets of 2-3 Reps - Rest 1min

Min 9-14 - Moderate/Heavy Singles around 70/80% - 90s Rest

Min 14-20 - Heavy Singles - 2min rest

Workout

Metcon (AMRAP - Reps)

EMOM x 9 MINUTES
MIN 1 - Max Front Squats 50/35 (70/47.5)
MIN 2 - Max Barbell Front Rack Hold
MIN 3 - Max Knee 2 Elbow*

*GHDSU Optional

Score is max total reps of FS & K2E combined.

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

Whiteboard:

Tuesday, 19, November 2019

Male Clients

1

The
Panda

6:35pm CrossFit

1 x 1 @ 150 kg

2

Ady
Griffith

5:30pm CrossFit

1 x 1 @ 120 kg

2

Daniel
Tate

6:35pm CrossFit

1 x 1 @ 120 kg

2

Jordan
Ganley

7:40pm CrossFit

1 x 1 @ 120 kg

2

Matt
Hamilton

9:30am CrossFit

1 x 1 @ 120 kg

failed 132kg

2

Víctor
Cebollada ...

5:30pm CrossFit

1 x 1 @ 120 kg

3

Ben
Haynes

4:25pm CrossFit

1 x 1 @ 115 kg

3

Louis
Hill

5:30pm CrossFit

1 x 1 @ 115 kg

3

Phil
Langley

6:35pm CrossFit

1 x 1 @ 115 kg

4

Andy
Walker

6:35pm CrossFit

1 x 1 @ 110 kg

4

Ben
Murtagh

4:25pm CrossFit

1 x 1 @ 110 kg

4

Bruce
Peake

5:30pm CrossFit

1 x 1 @ 110 kg

4

Marco
Almeida

5:30pm CrossFit

1 x 1 @ 110 kg

5

Craig
O'Shea

5:30pm CrossFit

1 x 1 @ 105 kg

5

Ryan
Brown

4:25pm CrossFit

1 x 1 @ 105 kg

6

Alex
Scott

6:00am CrossFit

1 x 1 @ 102.5 kg

7

Daniel
Reilly

7:40pm CrossFit

1 x 1 @ 100 kg

7

Lewis
Clay

5:30pm CrossFit

1 x 1 @ 100 kg

8

Andrew
Crane

9:30am CrossFit

1 x 1 @ 95 kg

9

Danut
Negoita

6:35pm CrossFit

1 x 1 @ 90 kg

10

Chris
Baiden

6:35pm CrossFit

1 x 1 @ 85 kg

10

Rafael
Orta

7:40pm CrossFit

1 x 1 @ 85 kg

10

Stephen
Fahey

9:30am CrossFit

1 x 1 @ 85 kg

11

Daniel
Leahy

4:25pm CrossFit

1 x 1 @ 70 kg

12

Kiran
Mannava

7:00am CrossFit

1 x 1 @ 60 kg

12

Lewis
Neathey

7:40pm CrossFit

1 x 1 @ 60 kg

13

lamiae
pan

4:25pm CrossFit

10 x 1 @ 40 kg

Female Clients

1

Ciara
Nodwell

7:40pm CrossFit

1 x 1 @ 100 kg

2

Juliana
Souza Campos

6:00am CrossFit

1 x 1 @ 87.5 kg

2

Sophie
Knight

6:35pm CrossFit

1 x 1 @ 87.5 kg

3

Andreea
Wherlock

9:30am CrossFit

1 x 1 @ 75 kg

4

Danielle
Batt

5:30pm CrossFit

1 x 1 @ 70 kg

4

Jasmin
Brown

5:30pm CrossFit

1 x 1 @ 70 kg

4

Zoe
Kier

7:00am CrossFit

1 x 1 @ 70 kg

5

Gemma
Froggatt

9:30am CrossFit

1 x 1 @ 67.5 kg

6

Rebecca
Hodges

4:25pm CrossFit

1 x 1 @ 65 kg

7

Siobhan
Waters

7:00am CrossFit

1 x 1 @ 60 kg

8

Jessica
Stephenson

7:40pm CrossFit

1 x 1 @ 58 kg

8

Regina
Cunha

7:40pm CrossFit

1 x 1 @ 58 kg

9

Rachel
Keane

4:25pm CrossFit

1 x 1 @ 57 kg

9

Tori
Ballerino

5:30pm CrossFit

1 x 1 @ 57 kg

10

Delphine
Michaud

6:00am CrossFit

1 x 1 @ 52.5 kg

10

Veronica
Wells

6:00am CrossFit

1 x 1 @ 52.5 kg

11

Hannah
Clarke

4:25pm CrossFit

3 x 1 @ 50 kg

11

Jennifer
Mangan

7:40pm CrossFit

1 x 1 @ 50 kg

11

Tash
Masterman

9:30am CrossFit

1 x 1 @ 50 kg

12

Polly
Flaxman

7:40pm CrossFit

1 x 1 @ 47.5 kg

13

Jeanette
Adams

5:30pm CrossFit

1 x 1 @ 47 kg

47

14

Emily
Hogg

6:35pm CrossFit

1 x 1 @ 36 kg

15

Meeta
Walia

9:30am CrossFit

1 x 1 @ 35 kg