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Workout

CrossFit TW18 Staines 29/01/19

Warm-up

AMRAP x 8:00
200m Row
10 V-Ups or Tuck Ups
8/8 Single Leg RDL
6/6 Single Arm KB Bent Over Row

Skill Work

Ring Muscle Strength
2Sets
5-8 Ring Pull Ups (palms facing either other)
10 Banded lat pull downs
15s Hold in the bottom of a ring dip
15s Hold in the top of a ring dip

Transition Skills and Progressions
30s on 30s off - 10min (Rotate between progressions)
2 False grip ring row + 1 transition
Ring Ice Cream Makers with their heels on the ground
Jumping/ Banded Ring Muscle Up
Ring Kip with hips to rings
Ring Muscle Up/Burpee Pull Up

Metcon

Metcon (AMRAP - Reps)

AMRAP x 5 MINUTES
Max Muscle-Ups or Max Burpee Pull-up

Immediately into...

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 MINUTES
12 Deadlifts 60/42.5 (Rx+80/60)
12 Hand Release Push-ups

*Total workout time is 15:00. Log (2) scores, one for total reps of MU or BPU and one for total rounds of the DL and Push-up.

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Whiteboard:

Tuesday, 29, January 2019

Male Clients

1

Craig
O'Shea

6:30pm CrossFit

16 Reps

Ring MU

2

Liam
O'shea

5:30pm CrossFit

4 Reps

3

Louis
Hill

5:30pm CrossFit

49 Reps

4

Luke
Norwood

6:00am CrossFit

48 Reps

5

Andrew
Crane

9:30am CrossFit

33 Reps

6

Marcus
Warden

7:30pm CrossFit

31 Reps

7

Ady
Griffith

5:30pm CrossFit

30 Reps

7

Tanio
Dcruz

9:30am CrossFit

30 Reps

8

Colby
Ellis

6:30pm CrossFit

25 Reps

BAR MUSCLE UPS TEHE

9

Daniel
Tate

7:30pm CrossFit

23 Reps

Bar muscle ups

10

amrish
badal

6:00am CrossFit

15 Reps

11

Matt
Archer-Davis

6:30pm CrossFit

37 Reps

Burpee Ring Rows

Female Clients

1

Brooke
Ellis

5:30pm CrossFit

47 Reps

2

Ciara
Nodwell

5:30pm CrossFit

42 Reps

2

joya
Pal

5:30pm CrossFit

42 Reps

3

Jess
Munro

7:30pm CrossFit

32 Reps

3

Lorna
Butchers

6:30pm CrossFit

32 Reps

4

Fiona
Everington

5:30pm CrossFit

30 Reps

4

Juliana
Souza Campos

6:00am CrossFit

30 Reps

4

Monika
Gadzala

7:00am CrossFit

30 Reps

Burpee Pull-Ups

5

Claire
Archer-Davis

6:30pm CrossFit

24 Reps

6

Rachel
Keane

9:30am CrossFit

15 Reps

burpee pull ups

7

Jeanette
Adams

5:30pm CrossFit

52 Reps

7

Rebecca
Hodges

7:30pm CrossFit

52 Reps

8

Natalie
Fearn

5:30pm CrossFit

48 Reps

9

Andreea
Mihaescu

9:30am CrossFit

37 Reps

Box JPU

10

Jo
Butchers

5:30pm CrossFit

35 Reps

11

franciele
costa

9:30am CrossFit

24 Reps

box JPU

12

Ronit
Holmes

7:30pm CrossFit

22 Reps