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Components
Press Complex
Metcon
Settings
Location
(All)
CrossFit Staines
Program
Conditioning
CrossFit
Olympic Weightlifting
Open Gym
Date
Workout
CrossFit TW18 Staines 19/11/18 - 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):
44 (22/22)
Workout
CrossFit TW18 Staines 19/11/18
Warm-up
5min AMRAP...
8 Plate Ground to Overhead
8 Plate Press
8 Plate Overhead Lunge
4 lengths Shuttle Run
Split Jerk Review...
Set up - Split length & Width
Lead foot - Front foot
"Dip - Drive - Drop - Recover"
Specific Warm-up...
"In split jerk stance"
10 Tempo Strict Press (2111)
10 Push Press
10min Strength Warm Up...
Build weight for strength complex.
Strength
8min: Press Complex
5 Sets
2 Push Press + 1 Split Jerk
"Same weight across all
5 Sets"
Alternative:
2 Sumo Deadlifts + 1 SDHP
Conditioning
12min: Metcon (AMRAP - Rounds and Reps)
50 Double Unders
12 Burpees
Scaling:
"75 Single Unders"
"Slam Balls"
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, 19, November 2018
Male Clients
1
Andy
Kratt
5:30pm CrossFit
5 x 1 @ 80 kg
1
Colby
Ellis
5:30pm CrossFit
5 x 1 @ 80 kg
Push Jerk
1
Jean
Michelle
5:30pm CrossFit
5 x 1 @ 80 kg
2
Alex
Scott
5:30pm CrossFit
5 x 1 @ 72.5 kg
3
Craig
O'Shea
7:30pm CrossFit
5 x 1 @ 70 kg
4
Daniel
Tate
6:00am CrossFit
6 x 1 @ 60 kg
4
Ady
Griffith
6:30pm CrossFit
5 x 1 @ 60 kg
4
Andy
Walker
6:30pm CrossFit
5 x 1 @ 60 kg
4
Guy
Ben Zvi
6:00am CrossFit
5 x 1 @ 60 kg
4
Matt
Chard
7:00am CrossFit
5 x 1 @ 60 kg
5
Louis
Hill
7:30pm CrossFit
5 x 1 @ 55 kg
6
Andrew
Crane
9:30am CrossFit
5 x 1 @ 50 kg
6
Tanio
Dcruz
7:30pm CrossFit
5 x 1 @ 50 kg
7
Simon
Thorp
9:30am CrossFit
5 x 1 @ 45 kg
8
Daniel
Alison
6:00am CrossFit
6 x 1 @ 40 kg
8
Drax
Stan
5:30pm CrossFit
5 x 1 @ 40 kg
9
Alexander
Whisker
7:00am CrossFit
5 x 1 @ 35 kg
9
Dan
Lynch
7:00am CrossFit
5 x 1 @ 35 kg
9
Rafael
Orta
5:30pm CrossFit
5 x 1 @ 35 kg
10
mike
willerton
6:00am CrossFit
7 x 1 @ 30 kg
11
Andrea
Paddeu
6:30pm CrossFit
5 x 1 @ 0 kg
SUMO 60
11
Ben
Angliss
6:30pm CrossFit
5 x 1 @ 0 kg
2 X SUMO 140
Female Clients
1
Ciara
Nodwell
5:30pm CrossFit
5 x 1 @ 60 kg
2
Adele
Langley
6:30pm CrossFit
5 x 1 @ 45 kg
2
Mary
Baiden
5:30pm CrossFit
5 x 1 @ 45 kg
3
Bella
Brown
5:30pm CrossFit
5 x 1 @ 42.5 kg
4
Jess
Munro
6:30pm CrossFit
5 x 1 @ 42 kg
5
Brooke
Ellis
5:30pm CrossFit
5 x 1 @ 40 kg
5
Deborah
Tate
9:30am CrossFit
5 x 1 @ 40 kg
5
Lorna
Butchers
6:30pm CrossFit
5 x 1 @ 40 kg
6
Juliana
Souza Campos
6:00am CrossFit
5 x 1 @ 37.5 kg
7
Rachel
Keane
9:30am CrossFit
5 x 1 @ 35 kg
7
Siobhan
Waters
7:00am CrossFit
5 x 1 @ 35 kg
8
Katy
Chappell
6:30pm CrossFit
5 x 1 @ 34.5 kg
9
Monika
Gadzala
7:00am CrossFit
5 x 1 @ 32.5 kg
10
Aman
Bhathal
5:30pm CrossFit
5 x 1 @ 30 kg
10
Jasmin
Brown
5:30pm CrossFit
5 x 1 @ 30 kg
10
Natalie
Fearn
5:30pm CrossFit
5 x 1 @ 30 kg
11
Marina
del Val
7:00am CrossFit
5 x 1 @ 27.5 kg
12
Jo
Butchers
6:30pm CrossFit
5 x 1 @ 25 kg
12
Kimberley
Holland
9:30am CrossFit
5 x 1 @ 25 kg
12
Veronica
Wells
6:00am CrossFit
5 x 1 @ 25 kg
13
Vicki
Everett
9:30am CrossFit
5 x 1 @ 23 kg
14
joya
Pal
6:30pm CrossFit
5 x 1 @ 20 kg
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