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Metcon

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Workout

CrossFit TW18 Staines 05/02/20

Warm-up

3 Rounds...25s On 10s Off

Up-Downs
Shoulder Taps
DB Sumo DL High Pull
Kip Swings
Wall Walks

Skill Work

10min Prep Work

HSPU...
HSPU Warm Up
DB Push Press

DB Hang Snatch...
Hang Snatch
KB Swing
DB Power Clean

Rings...
Low Ring Transition
Banded Transition
Jumping Ring MU
Ring Kip Swings
Hips To Rings
Ring MU Up Attempts

Bar...
Jumping Bar MU
Banded Bar MU
Bar Kip Swings
Bar MU Up Attempts

Workout

Metcon (AMRAP - Rounds and Reps)

20min AMRAP...

2 Muscle-Ups or Jumping MU
4 HSPU or DB Push Press
8 Alt. DB Hang Snatch or AKBS

(Score is Rounds + Reps)

*DB SNATCHING NATE -- Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, 05, February 2020

Male Clients

1

Colby
Ellis

5:30pm CrossFit

20 + 1

2

Luke
Tweddell

5:30pm CrossFit

14 + 4

4 rounds without band. 10 rounds with

3

The
Panda

6:35pm CrossFit

14 + 0

4

Daniel
Tate

6:00am CrossFit

13 + 2

BMU HSPU 22.5kg

5

Craig
O'Shea

6:35pm CrossFit

13 + 1

6

Karl
Dickson

5:30pm CrossFit

12 + 1

7

Liam
O'shea

5:30pm CrossFit

12 + 0

8

Jack
Marriott

7:00am CrossFit

13 + 2

Jumping HSPU Elevated 22.5kg Snatch

9

lamiae
pan

9:30am CrossFit

13 + 0

Jumping 12.5kg Push Press 12.5kg Snatch

10

Matt
Chard

7:00am CrossFit

12 + 11

Jumping 22.5kg

11

Kiran
Mannava

7:00am CrossFit

12 + 10

Jumping 12.kg OHP 15kg Snatch

12

Nick
Metcalfe

7:00am CrossFit

12 + 5

Jumping 15kg OHP 22.5kg Snatch

13

Phil
Langley

7:00am CrossFit

9 + 2

Jumping 22.5kg

14

Marco
Almeida

4:25pm CrossFit

20 + 0

jumping muscle ups + HRPU + high pull 15 kg

15

Chris
Baiden

6:35pm CrossFit

16 + 8

banded MUs, 15kg DB

16

mike
willerton

6:00am CrossFit

16 + 1

jmus / 12.5 / 15

17

Shaun
Keen

5:30pm CrossFit

12 + 2

2 purple bands MU

18

Leo
Guarrasi

6:00am CrossFit

11 + 2

jumping bmu & 22.5kg DBs

Female Clients

1

Ciara
Nodwell

6:35pm CrossFit

20 + 2

bar mu

2

Gemma
Froggatt

9:30am CrossFit

13 + 5

Jumping Ring HSPU 10/12.5/15kg Snatch

3

Kiran
Atwal

5:30pm CrossFit

12 + 0

jumping 7.5kg

4

Laura
Burgon

4:25pm CrossFit

9 + 0

purple band - 12.5kg dumb bell

5

Private

6:00am CrossFit

20 + 0

6

Lisa
Baron

4:25pm CrossFit

19 + 0

jumping MU, 7.5kg

7

Camila
Hardy

6:00am CrossFit

18 + 6

7

Jessica
Stephenson

5:30pm CrossFit

18 + 6

8

Delphine
Michaud

6:00am CrossFit

18 + 2

rings - 10kg

9

Veronica
Wells

6:00am CrossFit

18 + 1

Jump MU 7.5kg/10kg DB

10

Amy
Shepherd

6:35pm CrossFit

18 + 0

jumping bar mu

10

Ellie
Reilly

6:35pm CrossFit

18 + 0

11

Tash
Masterman

5:30pm CrossFit

17 + 0

10kg jumping MU

12

Tereza
Namyslová

4:25pm CrossFit

16 + 2

jumping mu 10 kg 12,5

13

Sophie
Knight

6:35pm CrossFit

14 + 0

JUMPING MU, 10KG PP, 15KG SNATCH

13

Tori
Ballerino

5:30pm CrossFit

14 + 0

10kg banded MU

14

Siobhan
Waters

9:30am CrossFit

13 + 8

8 Ring Rows 8 Push Press 8 Snatches

15

Mary
Baiden

6:35pm CrossFit

13 + 2

12.5kg PP/15kg snatch/JMU

16

Claire
Archer-Davis

5:30pm CrossFit

13 + 1

JUMPING m/u 12.5kb DB

17

Kim
Moakes

4:25pm CrossFit

9 + 4

jumping mu, hspu, 12.5kg snatch

18

Juliana
Souza Campos

6:00am CrossFit

9 + 2

jump MU / 10kg