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Components
Metcon
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Location
(All)
CrossFit Staines
Program
Conditioning
CrossFit
Olympic Weightlifting
Open Gym
Date
Workout
CrossFit TW18 Staines 03/12/18 - 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):
18 (11/7)
Workout
CrossFit TW18 Staines 03/12/18
Warm-up
6min AMRAP...
30 SU / 20 DU
5 Scap Pull-Ups
3 Strict Pull-Ups/Ring PU
10s Chin Over Bar Hold
10m Low Butt Bear Crawl
Skill Work
10min Handstand Walking
30s Work 30s Rest
Handstand Walks for Metres
Partner Support HS Walks
Box Walk Arounds
Back To Wall Weight Shifts
Movement Prep
Bar Muscle Up Warm Up...
5 Kip Swings
5 Hips to Bar
1-3 Muscle Ups/Jumping
Scaling Progression are...
Chest to Bar
Jumping BMU
Metcon
Metcon (Time)
3 Rounds...
50 DU's / 75 SU's
20 DB Push Press 15/10 +22.5/15
50 DU's / 75 SU's
30s HS Hold (wall)
-Rest 1min Between...
3 Rounds...
10/8 Cal Row
20 Ring Rows
10/8 Calorie Row
10 Bar Muscle-Up/Jumping
*Complete all three sets then on the final set, rest 1:00 and move into the second three sets.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, 03, December 2018
Male Clients
1
Andy
Gray
9:30am CrossFit
25:20
2
Craig
O'Shea
6:30pm CrossFit
25:10
3
Colin
Montgomery
9:30am CrossFit
26:00
-2 reps
4
Louis
Hill
6:30pm CrossFit
21:24
5
Chris
Topping
5:30pm CrossFit
22:20
PULL UPS 15KG
6
Alex
Scott
5:30pm CrossFit
22:52
SU, 15kG,jumping mu
7
Leo
Guarrasi
6:00am CrossFit
23:23
Scaled to jumping muscle ups
8
Chris
Baiden
7:30pm CrossFit
24:43
SU/15kg/JMU
9
Martyn
Vallis
6:00am CrossFit
25:00
10 Cal row & 10 ring pull ups left
9
mike
willerton
6:00am CrossFit
25:00
10 kg SUs JMUs 2RR + 10 CAL ROW + JMUs short of completion
10
Andrea
Paddeu
6:30pm CrossFit
25:30
push up, 12,5Kg DB
Female Clients
1
Emilija
Rudyte
5:30pm CrossFit
25:51
2
Natalie
Fearn
5:30pm CrossFit
22:56
3
Jess
Munro
5:30pm CrossFit
20:27
10kg db jump mu
4
Naomi
Seligson
6:00am CrossFit
21:15
5
Jeanette
Adams
6:30pm CrossFit
23:05
6
Mary
Baiden
7:30pm CrossFit
24:10
SU/10kg/JMU
7
Katy
Chappell
6:30pm CrossFit
24:23
Du 10kg jmu
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