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Components

Hang Clean

Jerk Feet

Metcon

Settings

Workout

'Crossfit TW18 Staines 14/08/2018'

Warm-up

7Min: Metcon (No Measure)

1 x Increasing Height Plate Jump
1 x Burpee
10 x DB Thruster

- Carry on increasing jump height until failure
- 1 Burpee after every jump
- 10 DB Thrusters after every length

Weightlifting

20Min: Hang Clean (10 x 2 )

*HANG SQUAT CLEAN*

*MOVEMENT TIPS*

- Toes/Shoulders/Elbows Up
- Fast under
- Feet out

10Mins to warm up to EMOM weight then:

Complete:

10 Min EMOM

2 Hang Squat Clean

10Min: Jerk Feet

SPLIT JERK POSITIONING

*Use Cones for foot placement*

- Feet to opposite corners
- Drop knee down
- Step back first

10 Rounds of:

2 x Jerk Feet
2 x Jerk Feet Hands Up

- Repeat bodyweight movements outside of gym to make it a habit

Metcon

5Min: Metcon (Time)

5 Rounds

5 B.O.B
3 Hang Squat Cleans
1 Push Press

60/40...40/20

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

Whiteboard:

Tuesday, 14, August 2018

Male Clients

1

Jim
Vreeland

6:00am CrossFit

10 x 2 @ 90 kg

1

Víctor
Cebollada ...

5:30pm CrossFit

10 x 2 @ 90 kg

2

Dave
Smith

5:30pm CrossFit

10 x 2 @ 80 kg

3

Ben
Angliss

6:30pm CrossFit

10 x 2 @ 70 kg

3

Colby
Ellis

6:30pm CrossFit

10 x 2 @ 70 kg

3

Luke
Norwood

6:30pm CrossFit

10 x 2 @ 70 kg

4

Alex
Scott

6:00am CrossFit

10 x 2 @ 60 kg

4

Craig
O'Shea

7:30pm CrossFit

10 x 2 @ 60 kg

4

David
Kennard

7:30pm CrossFit

10 x 2 @ 60 kg

4

Francisco
García Revillo

7:30pm CrossFit

10 x 2 @ 60 kg

4

Jamie
Farrugia

5:30pm CrossFit

10 x 2 @ 60 kg

4

Philip
Gonçalves

5:30pm CrossFit

10 x 2 @ 60 kg

4

Warren
Abrahams

7:00am CrossFit

10 x 2 @ 60 kg

5

Drax
Stan

5:30pm CrossFit

10 x 2 @ 55 kg

5

Grant
Cooper

5:30pm CrossFit

10 x 2 @ 55 kg

5

Tom
Jones

6:00am CrossFit

10 x 2 @ 55 kg

6

Albert
Saa-Garriga

6:30pm CrossFit

10 x 2 @ 50 kg

6

Bradley
Smith

6:00am CrossFit

10 x 2 @ 50 kg

6

David
Taylor

7:30pm CrossFit

10 x 2 @ 50 kg

6

Marcus
Warden

7:30pm CrossFit

10 x 2 @ 50 kg

6

Simon
Thorp

9:30am CrossFit

10 x 2 @ 50 kg

7

Glenn
Wilson

6:30pm CrossFit

10 x 2 @ 35 kg

7

Harley
Freedman

7:30pm CrossFit

10 x 2 @ 35 kg

8

Bruce
Peake

5:30pm CrossFit

10 x 2 @ 30 kg

9

Matt
Archer-Davis

5:30pm CrossFit

10 x 2 @ 27.5 kg

Female Clients

1

Jade
Duffin

9:30am CrossFit

10 x 2 @ 40 kg

1

Sheryl
Bradley

7:30pm CrossFit

10 x 2 @ 40 kg

2

Alice
Motion

6:30pm CrossFit

10 x 2 @ 35 kg

2

Brooke
Ellis

6:30pm CrossFit

10 x 2 @ 35 kg

3

Claire
Archer-Davis

5:30pm CrossFit

10 x 2 @ 32 kg

4

Adele
Langley

6:30pm CrossFit

10 x 2 @ 30 kg

4

Ella
Cudlipp

9:30am CrossFit

10 x 2 @ 30 kg

4

Hannah
Snelling

6:30pm CrossFit

10 x 2 @ 30 kg

4

Jasmin
Brown

5:30pm CrossFit

10 x 2 @ 30 kg

4

Laura
Burgon

6:30pm CrossFit

10 x 2 @ 30 kg

5

Bella
Brown

6:30pm CrossFit

10 x 2 @ 25 kg

5

Mary
Baiden

7:30pm CrossFit

10 x 2 @ 25 kg

5

Natalie
Fearn

5:30pm CrossFit

10 x 2 @ 25 kg

5

Rachel
Keane

7:30pm CrossFit

10 x 2 @ 25 kg

5

Rebecca
Hodges

7:30pm CrossFit

10 x 2 @ 25 kg

6

Steff
Mitchell

7:00am CrossFit

10 x 2 @ 22.5 kg

7

Mirtill
Rigo

7:30pm CrossFit

10 x 2 @ 20 kg

8

Harvir
Kaler

6:00am CrossFit

10 x 2 @ 17.5 kg

8

Siobhan
Waters

7:00am CrossFit

10 x 2 @ 17.5 kg

8

Vicki
Everett

5:30pm CrossFit

10 x 2 @ 17.5 kg

9

Amanda
Smith

6:30pm CrossFit

10 x 2 @ 10 kg