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Components
Back Squat
Back Squat Super Set
Max Effort Plank
Settings
Location
(All)
CrossFit Staines
Program
Conditioning
CrossFit
Olympic Weightlifting
Open Gym
Date
Workout
Crossfit TW18 Staines 30/07/2018 - 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):
33 (20/13)
Workout
Crossfit TW18 Staines 30/07/2018
Strength & Conditioning
Back Squat (2x15 @50%)
Back Squat
Back Squat Super Set
2 Rounds
10 Back Squat @ 50%
10 RRLL E/L*
*During Break 3/ea Light DB Snatch & DB Shoulder Press*
Raised Rear Leg Lunge
(Place rear leg on a small box behind and complete 10 static lunges, slow and controlled, squeezing glutes at top)
Skill Work
12min: Metcon (No Measure)
EMOM
1st - 10 DB Snatch (5 E/A) 22.5/15...15/12.5
2nd - 10 TTB
3rd - 10 HSPU/Box HSPU
Increase each set by 1 rep each round
Core
Max Effort Plank (Time)
Max Effort Plank
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, 30, July 2018
Male Clients
1
Warren
Abrahams
6:00am CrossFit
2 x 15 @ 80 kg
2
Ben
Angliss
5:30pm CrossFit
2 x 15 @ 70 kg
2
Dave
Smith
6:30pm CrossFit
2 x 15 @ 70 kg
2
David
Kennard
5:30pm CrossFit
2 x 15 @ 70 kg
2
Liam
O'shea
7:30pm CrossFit
2 x 15 @ 70 kg
2
Matt
Chard
7:00am CrossFit
2 x 15 @ 70 kg
3
Chris
Topping
7:00am CrossFit
2 x 15 @ 65 kg
4
Albert
Saa-Garriga
6:30pm CrossFit
2 x 15 @ 60 kg
4
Drax
Stan
5:30pm CrossFit
2 x 15 @ 60 kg
4
Luke
Norwood
6:30pm CrossFit
2 x 15 @ 60 kg
5
Alex
Scott
7:00am CrossFit
2 x 15 @ 50 kg
5
Harley
Freedman
7:30pm CrossFit
2 x 15 @ 50 kg
6
Chris
Baiden
7:30pm CrossFit
2 x 15 @ 42.5 kg
6
Guna
Shek
7:30pm CrossFit
2 x 15 @ 42.5 kg
6
Rafael
Orta
6:30pm CrossFit
2 x 15 @ 42.5 kg
7
Matt
Archer-Davis
5:30pm CrossFit
2 x 15 @ 35 kg
8
mike
willerton
6:00am CrossFit
2 x 15 @ 32.5 kg
9
JAMES
LYDDALL
7:30pm CrossFit
2 x 15 @ 30 kg
10
Wesley
Wallendorf
6:30pm CrossFit
2 x 5 @ 42.5 kg
10
Jim
Vreeland
6:00am CrossFit
1 x 15 @ 70 kg
1x15 60kg 1x15 40kg
Female Clients
1
Bella
Brown
5:30pm CrossFit
2 x 15 @ 45 kg
1
Deborah
Tate
7:00am CrossFit
2 x 15 @ 45 kg
1
Jasmin
Brown
5:30pm CrossFit
2 x 15 @ 45 kg
2
Claire
Archer-Davis
5:30pm CrossFit
2 x 15 @ 35 kg
2
Lorna
Butchers
6:30pm CrossFit
2 x 15 @ 35 kg
2
Rachel
Keane
6:30pm CrossFit
2 x 15 @ 35 kg
2
Siobhan
Waters
7:00am CrossFit
2 x 15 @ 35 kg
3
Jay
Shepherd
6:00am CrossFit
2 x 15 @ 30 kg
3
Jo
Butchers
6:00am CrossFit
2 x 15 @ 30 kg
3
Juliana
Souza Campos
6:00am CrossFit
2 x 15 @ 30 kg
3
Monika
Gadzala
7:00am CrossFit
2 x 15 @ 30 kg
3
Veronica
Wells
6:00am CrossFit
2 x 15 @ 30 kg
4
Harvir
Kaler
6:00am CrossFit
2 x 15 @ 20 kg
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