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Front squat - 4 X 7 - ...
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Workout
Ass to grass! - CrossFit Cirencester
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05:30
06:30
07:30
08:30
09:30
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12:00
18:00 After Work's Playtime
CrossFit: 19:00
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0 - 17
18 - 24
25 - 34
35 - 44
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65+
Count (M/F):
34 (17/17)
Workout
Ass to grass!
Front squat - 4 X 7 - 15 minutes
4 sets of 7 reps @ 75-80%
If your sets feel good, increase weight for the last set of 7 reps
Metcon (AMRAP - Reps)
EMOM - 20 minutes
1) 10 wall balls + In remaining time, as many reps as possible
2) Rest whole minute
Rounds 1 to 5 - Burpee box jumps
Rounds 6 to 10 - Clusters 40/30
A cluster is a squat clean, straight into a thruster
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, 02, August 2018
Male Clients
1
Stephen
Bowell
18:00 After Work's Playti...
4 x 7 @ 110 kg
115kg on the last set
2
Alex
Miles
09:30
4 x 7 @ 100 kg
2
Cameron
Pitchford
05:30
4 x 7 @ 100 kg
2x7 @ 110kg 2x7 @100kg
2
Ryan
Moore
18:00 After Work's Playti...
4 x 7 @ 100 kg
Beltless woop
3
Alekseis
Osipenko
05:30
4 x 7 @ 95 kg
4
Chris
Volksons
05:30
4 x 7 @ 80 kg
5
Dale
Keen
18:00 After Work's Playti...
4 x 7 @ 70 kg
5
Gareth
Tubb
06:30
4 x 7 @ 70 kg
5
jason
cole
18:00 After Work's Playti...
4 x 7 @ 70 kg
5
Matt
THOMPSON
18:00 After Work's Playti...
4 x 7 @ 70 kg
5
Rolands
Lazausks
05:30
4 x 7 @ 70 kg
Last set 80kg
5
William
Carver
05:30
4 x 7 @ 70 kg
6
Private
07:30
4 x 7 @ 60 kg
6
Ollie
Gray
07:30
4 x 7 @ 60 kg
7
Dave
Fry
12:00
4 x 7 @ 45 kg
8
Anthony
Reardon
07:30
4 x 7 @ 41 kg
9
Richard
Sainsbury
08:30
4 x 7 @ 22 kg
Female Clients
1
Victoria
Foote
07:30
4 x 7 @ 60 kg
2
Candy
Bowell
18:00 After Work's Playti...
4 x 7 @ 52.5 kg
3
Jenny
Brunsdon
05:30
4 x 7 @ 50 kg
4
Joanne
Baker
06:30
4 x 7 @ 45 kg
4
Monica
Shaw
12:00
4 x 7 @ 45 kg
4
Rhi
Loader
05:30
4 x 7 @ 45 kg
Last round at 50KG ✨
5
Maria
Callus
18:00 After Work's Playti...
4 x 7 @ 40 kg
5
Sinéad
Pitchford
CrossFit: 19:00
4 x 7 @ 40 kg
6
Mary
Curran
07:30
4 x 7 @ 37 kg
With Sarah
6
Sarah
Maidens
07:30
4 x 7 @ 37 kg
With Mary 💪🏻
7
Gail
Finch
06:30
4 x 7 @ 35 kg
7
Simone
Walls
06:30
4 x 7 @ 35 kg
8
Donna
Collins
09:30
4 x 7 @ 30 kg
8
Nicky
Godding
06:30
4 x 7 @ 30 kg
9
Catherine
Russell
08:30
4 x 7 @ 17 kg
9
Sarah
Wood
08:30
4 x 7 @ 17 kg
10
susan
sainsbury
08:30
4 x 7 @ 0 kg
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