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Components

Deadlift

Metcon

Settings

Workout

Thursday

Warm-up

1:00 Bike/Row at easy pace

2 ROUNDS...
10 Bootstrap Squats
8 Up Downs
6 BB Good Mornings
4 Inch Worms
2 Push Up to Pike

*Hold bottom of squat until the last member has completed 2 rounds.

Weightlifting

Deadlift (5-5-5-5)

Deadlift

Build to Heavy set of 5 TNG

Workout

Metcon (Weight)

EMOM x 16 MINUTES
MIN 1 - 16/13 Cal Bike
MIN 2 - 5 or 7 Burpee Over Bar + 5 Deadlift

Deadlift weight
Girls RX aim for 60kg-85kg
Guys RX aim for 85kg-125kg

*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout.

Score is weight on the DL.

Cool Down

FOR RECOVERY
2:00 Cobra Stretch
3:00 Seated Forward Fold
4:00 Foam Rolling Quads

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

Whiteboard:

Thursday, 12, December 2019

Male Clients

1

David
Loubser

6:35pm CrossFit

1 x 5 @ 190 kg

1

Samuel
Bowerbank

5:30pm CrossFit

1 x 5 @ 190 kg

2

Colby
Ellis

4:25pm CrossFit

1 x 5 @ 180 kg

3

Harry
Reed

6:35pm CrossFit

1 x 5 @ 170 kg

4

Andy
Walker

7:40pm CrossFit

1 x 5 @ 160 kg

5

Bruce
Peake

5:30pm CrossFit

1 x 5 @ 150 kg

5

Phil
Langley

5:30pm CrossFit

1 x 5 @ 150 kg

6

Ben
Murtagh

4:25pm CrossFit

1 x 5 @ 142.5 kg

7

Karl
Dickson

5:30pm CrossFit

1 x 5 @ 140 kg

7

Louis
Hill

5:30pm CrossFit

1 x 5 @ 140 kg

7

Reece
Ellis

5:30pm CrossFit

1 x 5 @ 140 kg

7

Víctor
Cebollada ...

5:30pm CrossFit

1 x 5 @ 140 kg

8

Andrew
Crane

9:30am CrossFit

1 x 5 @ 130 kg

9

Ryan
Brown

4:25pm CrossFit

1 x 5 @ 125 kg

9

Stephen
Dancey

6:00am CrossFit

1 x 5 @ 125 kg

10

Melissa La ...
l

6:35pm CrossFit

1 x 5 @ 110 kg

11

domenico
modugno

7:40pm CrossFit

1 x 5 @ 100 kg

11

Zach
Thackray

9:30am CrossFit

1 x 5 @ 100 kg

12

Josh
Nixon

9:30am CrossFit

1 x 5 @ 75 kg

13

ALEX
THE CUB R ...

6:35pm CrossFit

1 x 3 @ 200 kg

Female Clients

1

Mary
Baiden

7:40pm CrossFit

1 x 5 @ 105 kg

2

Danielle
Batt

4:25pm CrossFit

1 x 5 @ 100 kg

2

Deborah
Tate

4:25pm CrossFit

1 x 5 @ 100 kg

3

Tori
Ballerino

6:35pm CrossFit

1 x 5 @ 95 kg

4

Rachel
Keane

4:25pm CrossFit

1 x 5 @ 90 kg

4

Rebecca
Hodges

4:25pm CrossFit

1 x 5 @ 90 kg

5

Jasmin
Brown

5:30pm CrossFit

1 x 5 @ 85 kg

5

Tash
Masterman

5:30pm CrossFit

1 x 5 @ 85 kg

5

Terri
Esterhuizen

7:40pm CrossFit

1 x 5 @ 85 kg

6

Juliana
Souza Campos

6:00am CrossFit

1 x 5 @ 80 kg

7

Abi
Musk

4:25pm CrossFit

1 x 5 @ 75 kg

7

Delphine
Michaud

6:00am CrossFit

1 x 5 @ 75 kg

8

Gemma
Froggatt

9:30am CrossFit

1 x 5 @ 70 kg

8

Jessica
Stephenson

4:25pm CrossFit

1 x 5 @ 70 kg

8

Lorna
Butchers

6:35pm CrossFit

1 x 5 @ 70 kg

8

Zoe
Kier

6:00am CrossFit

1 x 5 @ 70 kg

9

Emily
Hogg

5:30pm CrossFit

1 x 5 @ 55 kg

9

Mithula
Jeyabalasingam

5:30pm CrossFit

1 x 5 @ 55 kg

10

Amy
Shepherd

6:35pm CrossFit

1 x 2 @ 70 kg