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Hang Power Clean

Metcon

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Workout

CrossFit TW18 Staines 25/04/19

Warm-up

EMOM X 9
Min 1 - :20 Hard Row + :20 EZ Row
Min 2 - 10 BB Deadlifts + 10 Elbow Punches
Min 3 - 10 Alt Cossack Squats + 10 Glute Bridges

W/Barbell
5 High Hang Shrugs
5 High Hang High Pull
5 High Hang Muscle Clean
5 High Hang Power Clean
5 Above Knee Power clean

Weightlifting

Hang Power Clean (Build to Heavy 3 Rep)

Hang Power Clean

Metcon

Metcon (AMRAP - Reps)

7 SETS ON A 3:00 CLOCK...
25/20 Cal Row/Bike/Run
Max Hang Power Clean
-Rest 1:00 b/t Sets

R1 & R2 - 70/45 (Rx+80/55)
R3 & R4 - 60/40 (Rx+70/45)
R5 & R6 - 40/30 (Rx+60/40)
R7 - 30/20 (Rx+40/30)

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Whiteboard:

Thursday, 25, April 2019

Male Clients

1

The
Panda

7:30pm CrossFit

1 x 3 @ 110 kg

2

Víctor
Cebollada ...

5:30pm CrossFit

1 x 3 @ 95 kg

3

Colby
Ellis

6:30pm CrossFit

1 x 3 @ 90 kg

1x95kg

4

Luke
Norwood

7:30pm CrossFit

1 x 3 @ 85 kg

5

Ady
Griffith

5:30pm CrossFit

1 x 3 @ 82 kg

5

Liam
O'shea

5:30pm CrossFit

1 x 3 @ 82 kg

6

Alex
Scott

5:30pm CrossFit

1 x 3 @ 80 kg

6

Andy
Gray

9:30am CrossFit

1 x 3 @ 80 kg

6

Jim
Vreeland

6:00am CrossFit

1 x 3 @ 80 kg

6

Matt
Hamilton

9:30am CrossFit

1 x 3 @ 80 kg

6

Matthew
Thomas

9:30am CrossFit

1 x 3 @ 80 kg

7

Louis
Hill

5:30pm CrossFit

1 x 3 @ 75 kg

8

Daniel
Tate

7:00am CrossFit

1 x 3 @ 70 kg

8

Matt
Chard

7:00am CrossFit

1 x 3 @ 70 kg

9

Bill
Allis

7:30pm CrossFit

1 x 3 @ 65 kg

10

Chris
Topping

7:00am CrossFit

1 x 3 @ 60 kg

11

Andre
lima

7:30pm CrossFit

1 x 3 @ 30 kg

12

Marcus
Warden

5:30pm CrossFit

1 x 2 @ 90 kg

12

Andrew
Crane

9:30am CrossFit

1 x 1 @ 70 kg

Female Clients

1

Ciara
Nodwell

9:30am CrossFit

1 x 3 @ 77.5 kg

2@80kg

2

Tammy
Heydenrych

7:30pm CrossFit

1 x 3 @ 65 kg

3

Adele
Langley

6:30pm CrossFit

1 x 3 @ 50 kg

3

Juliana
Souza Campos

6:00am CrossFit

1 x 3 @ 50 kg

3

Laura
Burgon

6:30pm CrossFit

1 x 3 @ 50 kg

3

Lorna
Butchers

6:30pm CrossFit

1 x 3 @ 50 kg

4

Andreea
Wherlock

9:30am CrossFit

1 x 3 @ 45 kg

4

Brooke
Ellis

6:30pm CrossFit

1 x 3 @ 45 kg

4

Claire
Archer-Davis

5:30pm CrossFit

1 x 3 @ 45 kg

4

Jasmin
Brown

5:30pm CrossFit

1 x 3 @ 45 kg

4

Siobhan
Waters

7:00am CrossFit

1 x 3 @ 45 kg

5

Deborah
Tate

9:30am CrossFit

1 x 3 @ 42.5 kg

5

Gemma
Froggatt

9:30am CrossFit

1 x 3 @ 42.5 kg

6

Fiona
Everington

9:30am CrossFit

1 x 3 @ 40 kg

6

Rebecca
Hodges

9:30am CrossFit

1 x 3 @ 40 kg

7

Ronit
Holmes

7:30pm CrossFit

1 x 3 @ 37.5 kg

8

Jeanette
Adams

5:30pm CrossFit

1 x 3 @ 35 kg

9

franciele
costa

6:30pm CrossFit

1 x 3 @ 30 kg

10

Regina
Cunha

6:30pm CrossFit

1 x 3 @ 25 kg