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Components

Split Jerk

Metcon

Settings

Workout

CrossFit TW18 Staines 20/02/20

Warm-up

2:00 EZ ROW...

-Into-

3 ROUNDS (w/ a light DB)...
6 SA Standing DB High Pull (L)
6 SA DB Strict Press (L)
‘25 SA DB OH Walk (L)
6 SA Standing DB High Pull (R)
6 SA DB Strict Press (R)
‘25 SA DB OH Walk ®

-Break out PVC or Barbell Into-

10 Barbell Elbow Punches
10 Strict Presses
10 Push Presses

-Quick Demo / Progression-

10 Push Jerks

Strength

Split Jerk (5 Sets of Press Complex)

Split Jerk

5 SETS*
1 Push Press
+
2 Push Jerk
+
3 Split Jerks

*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 MINUTES
6 Push Jerk 50/35 (Rx+70/50)
15/12 Cal Row

(Score is Rounds + Reps)

Optional Cool Down

FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders

(No Measure)

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

Whiteboard:

Thursday, 20, February 2020

Male Clients

1

Samuel
Bowerbank

6:35pm CrossFit

1 x 3 @ 100 kg

2

David
Loubser

6:00am CrossFit

1 x 3 @ 90 kg

3

Tom
Betts

6:35pm CrossFit

1 x 3 @ 85 kg

4

Karl
Dickson

9:30am CrossFit

1 x 3 @ 80 kg

4

Liam
O'shea

7:40pm CrossFit

1 x 3 @ 80 kg

4

Víctor
Cebollada ...

4:25pm CrossFit

1 x 3 @ 80 kg

5

Alex
Scott

7:00am CrossFit

1 x 3 @ 70 kg

5

Ben
Murtagh

9:30am CrossFit

1 x 3 @ 70 kg

5

Daniel
Reilly

5:30pm CrossFit

1 x 3 @ 70 kg

5

Luke
Tweddell

5:30pm CrossFit

1 x 3 @ 70 kg

5

Phil
Langley

9:30am CrossFit

1 x 3 @ 70 kg

6

Daniel
Tate

6:35pm CrossFit

1 x 3 @ 65 kg

6

Ryan
Brown

5:30pm CrossFit

1 x 3 @ 65 kg

7

Stephen
Dancey

6:00am CrossFit

1 x 3 @ 62 kg

8

Danut
Negoita

9:30am CrossFit

1 x 3 @ 60 kg

8

Glen
Mullan

6:35pm CrossFit

1 x 3 @ 60 kg

8

Guna
Shek

7:40pm CrossFit

1 x 3 @ 60 kg

8

Lewis
Clay

4:25pm CrossFit

1 x 3 @ 60 kg

9

Luke
Norwood

4:25pm CrossFit

1 x 3 @ 55 kg

10

Bruce
Peake

5:30pm CrossFit

1 x 3 @ 50 kg

10

Josh
Nixon

6:00am CrossFit

1 x 3 @ 50 kg

10

Stephen
Fahey

5:30pm CrossFit

1 x 3 @ 50 kg

11

Dan
Lynch

7:00am CrossFit

1 x 3 @ 47.5 kg

12

Steve
Drew

9:30am CrossFit

1 x 3 @ 45 kg

13

Kiran
Mannava

7:00am CrossFit

1 x 3 @ 35 kg

14

Daniel
Oshea

6:35pm CrossFit

1 x 3 @ 27.5 kg

15

Paul
Isaacs

7:00am CrossFit

1 x 3 @ 25 kg

15

Trial
Male

7:00am CrossFit

1 x 3 @ 25 kg

16

Michael
Cummins

7:40pm CrossFit

1 x 3 @ 3 kg

Female Clients

1

Jess
Munro

4:25pm CrossFit

1 x 3 @ 55 kg

2

Danielle
Batt

4:25pm CrossFit

1 x 3 @ 52 kg

3

Sophie
Knight

6:35pm CrossFit

1 x 3 @ 50 kg

4

Adele
Langley

5:30pm CrossFit

1 x 3 @ 47.5 kg

5

Andreea
Wherlock

9:30am CrossFit

1 x 3 @ 45 kg

5

Gemma
Froggatt

9:30am CrossFit

1 x 3 @ 45 kg

5

Rebecca
Hodges

5:30pm CrossFit

1 x 3 @ 45 kg

6

Rachel
Keane

5:30pm CrossFit

1 x 3 @ 40 kg

7

Michelle
Gallacher

4:25pm CrossFit

1 x 3 @ 37.5 kg

8

Deborah
Tate

9:30am CrossFit

1 x 3 @ 35 kg

8

Delphine
Michaud

6:00am CrossFit

1 x 3 @ 35 kg

8

Fiona
Everington

4:25pm CrossFit

1 x 3 @ 35 kg

8

franciele
costa

9:30am CrossFit

1 x 3 @ 35 kg

8

Laura
Burgon

4:25pm CrossFit

1 x 3 @ 35 kg

9

Regina
Cunha

7:40pm CrossFit

1 x 3 @ 32.5 kg

10

Jessica
Stephenson

7:40pm CrossFit

1 x 3 @ 30 kg

11

Kitty
Fong

9:30am CrossFit

1 x 3 @ 27.5 kg

11

Zoe
Oshea

6:35pm CrossFit

1 x 3 @ 27.5 kg

12

Polly
Flaxman

4:25pm CrossFit

1 x 3 @ 25 kg

12

Terri
Esterhuizen

7:40pm CrossFit

1 x 3 @ 25 kg

Step box

13

Anisha
Virk

7:40pm CrossFit

1 x 3 @ 17.5 kg

13

Trial
Female

4:25pm CrossFit

1 x 3 @ 17.5 kg

Hannah

13

Veronica
Wells

6:00am CrossFit

1 x 3 @ 17.5 kg