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Bench Press
Metcon
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CrossFit Cirencester
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Date
Workout
Keep those pistols coming - CrossFit Cirencester
Class
(All)
0600 Early Birds
07:00 After Breakfast
08:30 PT
09:00 Superstars
1200 Lunch Time Crew
18:00 Crew
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (12/17)
Workout
Keep those pistols coming
Warm Up
2-3 Rounds
300m Run (Round about)
10 Shoulder Dislocates
8 Overhead Squats
6 Push Ups
10 minutes:
Test Pistol
Floss hips, Lateral & Posterior (find tight corners)
Move to External rotation
Smash shin (side to side)
Tack Supa-patella pouch
Floss Pistol
Re-Test
Bench Press (5-5-5-5-5 Build to 5RM)
Bench Press
Gymnastics
5 Bar Taps (Tight)
rest 1 Min
5 Bar Taps (Dynamic)
rest 1 Min
5 Hip to Bar Taps
Metcon (Time)
4 Rounds For Time:
300m Run
12 Burpees
12 Squat Snatch (40/20kg)
RX: Burpee Bar Touch, (50/30kg)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, 15, December 2015
Male Clients
1
Christian
Lester
18:00 Crew
1 x 5 @ 120 kg
1
TJ
Whitlow
0600 Early Birds
1 x 5 @ 120 kg
2
David
Long
0600 Early Birds
1 x 5 @ 105 kg
3
Tom
Bell
18:00 Crew
1 x 5 @ 85 kg
4
John
Gallacher
1200 Lunch Time Crew
1 x 5 @ 80 kg
4
Private
0600 Early Birds
1 x 5 @ 80 kg
5
Andrew
Kewley
07:00 After Breakfast
1 x 5 @ 70 kg
Bit of bouncy bamboo bar too.
6
Matt
THOMPSON
18:00 Crew
1 x 5 @ 65 kg
7
Andrew
Burtenshaw
1200 Lunch Time Crew
1 x 5 @ 50 kg
7
Jimmy
Slaughter
1200 Lunch Time Crew
1 x 5 @ 50 kg
8
Peter
Wilson
09:00 Superstars
1 x 5 @ 27.5 kg
8
Private
09:00 Superstars
1 x 5 @ 27.5 kg
Female Clients
1
Florence
Lester
0600 Early Birds
1 x 5 @ 50 kg
2
Kelly
Whitlow
09:00 Superstars
1 x 5 @ 45 kg
50 x3
2
Victoria
Foote
09:00 Superstars
1 x 5 @ 45 kg
3
Charlotte
Marshall-R ...
0600 Early Birds
1 x 5 @ 40 kg
5 with bamboo and 12kb Shoulder sore on 40kg
4
Louise
Rotherford
09:00 Superstars
1 x 5 @ 35 kg
4
Monica
Shaw
1200 Lunch Time Crew
1 x 5 @ 35 kg
4
Vicki
Brosch
1200 Lunch Time Crew
1 x 5 @ 35 kg
5
Gail
Finch
07:00 After Breakfast
1 x 5 @ 32.5 kg
5
Nicky
Godding
07:00 After Breakfast
1 x 5 @ 32.5 kg
6
Jane
Slaughter
1200 Lunch Time Crew
1 x 5 @ 30 kg
6
Suzi
Barton
18:00 Crew
1 x 5 @ 30 kg
7
Catherine
Russell
09:00 Superstars
5 x 5 @ 27.5 kg
8
Sara
Warren
09:00 Superstars
4 x 5 @ 25 kg
1x3@27.5
8
Jackie
Hutchings
07:00 After Breakfast
1 x 5 @ 25 kg
8
Neia
Jones
18:00 Crew
1 x 5 @ 25 kg
8
Paula
Reardon
09:00 Superstars
1 x 5 @ 25 kg
Struggled
9
Adele
Marshall-R ...
0600 Early Birds
1 x 3 @ 35 kg
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