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Workout
Back to it on Tunesday - CrossFit Cirencester
Class
(All)
05:30
06:30
07:30
08:30
09:30
Private Class 10:30
11:00 Private Class
11:30 Private Class
12:00
18:00 After Work's Playtime
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
43 (27/16)
Workout
Back to it on Tunesday
The Warm Up
Jumping Jacks - to the sides, then front to back.
Lunges - Elbow to ankle, then which way to the beach?
Keith Lemon
Speed Skaters with wide stance
Special Inchworms
Wax on/ wax off
Special Shakeira
Russian Baby Maker
Before class
Squatting movement prep
Tack Hips & Lats
Mobilise Hips, Lats & Triceps
Couch Stretch
SL Balance
Stop & search squats
PVC Front rack stretch
PVC shoulder engagement
Squatting Down Ups with pause
Plus bonus movements
Skill
Squat Therapy - 10 minutes
Back Squat (3-3-3-3-3)
Back Squat
2 options for this WOD
A) Warm up to 80% for set one then:
Hit your 100% for set 2 and build on the 3 reamaining sets
B) Hit something heavy on set 1 and maintain for the remaining sets.
Weights that make you feel like you need 5 minutes rest between sets (3+)
Tack & Floss Cool Down
Spend 10 mins Tacking and Flossing areas worked in todays workout.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, 18, April 2017
Male Clients
1
The
Colossus
09:30
1 x 3 @ 240 kg
Felt great full depth smash
2
Seb
Genillard
08:30
1 x 3 @ 180 kg
3
Cameron
Pitchford
05:30
1 x 3 @ 155 kg
4
Andrew
Kewley
12:00
1 x 3 @ 145 kg
4
David
Long
12:00
1 x 3 @ 145 kg
Non-equipped No belt, sleeves, wraps etc.. just me and the BB
4
Ed
Lucas
05:30
1 x 3 @ 145 kg
5
Andrew
Burtenshaw
12:00
1 x 3 @ 122.5 kg
6
Brendan
Ricardo
06:30
1 x 3 @ 120 kg
6
Jack
Barton
18:00 After Work's Playti...
1 x 3 @ 120 kg
7
Chris
Volksons
05:30
1 x 3 @ 115 kg
8
Brett
Hughes
18:00 After Work's Playti...
2 x 3 @ 110 kg
9
Colin
Clark
05:30
1 x 3 @ 105 kg
10
Darshan
Mistry
18:00 After Work's Playti...
5 x 3 @ 100 kg
10
Matt
THOMPSON
18:00 After Work's Playti...
4 x 3 @ 100 kg
10
Ben
Cobbett
05:30
1 x 3 @ 100 kg
PR
10
Christophe
Ronus
06:30
1 x 3 @ 100 kg
Started on 105 but couldn't go all the way.
10
Miles
De Clifford
05:30
1 x 3 @ 100 kg
100
11
Oliver
Howitt
12:00
5 x 3 @ 85 kg
12
Simon
Oakley
18:00 After Work's Playti...
5 x 3 @ 80 kg
12
Guy
Edwards
18:00 After Work's Playti...
1 x 3 @ 80 kg
13
Steve
Pope
07:30
1 x 3 @ 75 kg
14
Dave
Fry
11:30 Private Class
5 x 3 @ 70 kg
14
Tom
Burdett
06:30
1 x 3 @ 70 kg
15
Neil
Broadley
07:30
1 x 3 @ 60 kg
16
Ryan
Butler
18:00 After Work's Playti...
1 x 3 @ 35 kg
First squat clasd with crossfit
17
Peter
Wilson
09:30
1 x 3 @ 28 kg
Squat Therapy at 6"
17
Private
09:30
1 x 3 @ 28 kg
Female Clients
1
Bel
Blanch
05:30
1 x 3 @ 90 kg
2x 100kg, 2x 95kg
1
Katie
Holder
09:30
1 x 3 @ 90 kg
2
Victoria
Foote
08:30
1 x 3 @ 85 kg
3
Cas
Ricardo
09:30
1 x 3 @ 80 kg
3
Rebecca
Warren
09:30
1 x 3 @ 80 kg
Stopped as no pain - didn't want to push
4
Freya
hibberd
05:30
1 x 3 @ 75 kg
5
Amy
Clark
05:30
1 x 3 @ 70 kg
Focus on depth
5
Private
08:30
1 x 3 @ 70 kg
6
Nicky
Godding
06:30
1 x 3 @ 56 kg
7
Gail
Finch
06:30
1 x 3 @ 45 kg
New technique better depth! 😊
8
Libby
OAKLEY
18:00 After Work's Playti...
1 x 3 @ 35 kg
9
Penelope
Le Kelly
18:00 After Work's Playti...
1 x 3 @ 30 kg
9
Sarah
Maidens
08:30
1 x 3 @ 30 kg
10
Catherine
Russell
09:30
1 x 3 @ 28 kg
Squat therapy to 4 inches
11
Sarah
Wood
06:30
1 x 3 @ 24.5 kg
12
Antonia
Jones
07:30
1 x 3 @ 10 kg
Squat practise on bench - knee mobilising
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