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Components
Double-Unders
Single Unders
Metcon
CrossFit Games Open 11.3
Metcon
Settings
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CrossFit Cirencester
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Date
Workout
Pancake Toosday Man - CrossFit Cirencester
Class
(All)
05:30 Early Birds
06:30 A quick one before work
07:30 After Breakfast
08:30 Drop off done
09:30 Superstars
Private Coaching 10:30
Private Coaching 11am
Private Coaching 11:30
1200 Lunch Time Easy Crew
18:00 Legends
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (12/13)
Workout
Pancake Toosday Man
Skill
Skipping practise 5 mins work on staying relaxed and efficiency.
Double-Unders (Best Unbroken)
Double-Unders
Single Unders (Best Unbroken)
Single unders:
1 revolution of the rope to 1 jump
Metcon (Time)
One set of:
9 Unbroken Bar Muscle Ups/Chest to Bar or Pull Up
7 Unbroken
5 Unbroken Bar Muscle-Ups
Rest as little as possible between unbroken sets.
10 minute time cap.
CrossFit Games Open 11.3 (AMRAP - Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Complete in pairs - Tag in out
Work on being smooth
DO NOT BURN OUT
It's only Tuesday!
Metcon (AMRAP - Rounds and Reps)
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 10 minutes of:
9 Burpee Over Bar Burpees
9 Push Press 50/35kg
9 Ring Dips
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, 09, February 2016
Male Clients
1
David
Long
06:30 A quick one before ...
1 x 132
2
Jimmy
Slaughter
07:30 After Breakfast
1 x 122
3 off my PR!
3
Jack
Barton
18:00 Legends
1 x 100
4
jason
cole
06:30 A quick one before ...
1 x 63
5
Christian
Lester
05:30 Early Birds
1 x 56
6
Stewart
Boraston
06:30 A quick one before ...
1 x 23
shit
7
TJ
Whitlow
05:30 Early Birds
1 x 18
8
Andrew
Kewley
05:30 Early Birds
1 x 13
9
Private
05:30 Early Birds
1 x 1
9
Private
05:30 Early Birds
1 x 1
10
Anthony
Reardon
08:30 Drop off done
0 x 0
10
Peter
Wilson
09:30 Superstars
1 x 0
Female Clients
1
Suzi
Barton
18:00 Legends
1 x 80
2
Jane
Slaughter
1200 Lunch Time Easy Crew
1 x 15
3
Rebecca
Warren
09:30 Superstars
2 x 9
4
Kelly
Whitlow
09:30 Superstars
1 x 8
5
Monica
Shaw
1200 Lunch Time Easy Crew
1 x 7
6
Helen
Beaven
18:00 Legends
1 x 6
7
Victoria
Foote
09:30 Superstars
1 x 5
8
Florence
Lester
05:30 Early Birds
1 x 4
9
Louise
Rotherford
09:30 Superstars
1 x 3
10
Jackie
Hutchings
06:30 A quick one before ...
1 x 1
11
Aisling
Bradley
07:30 After Breakfast
1 x 0
11
Nicky
Godding
06:30 A quick one before ...
1 x 0
11
Ruth
Green
08:30 Drop off done
0 x 0
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