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Metcon

Settings

Workout

CrossFit TW18 Staines 26/02/20

Warm-up

8min KB complex...

4 Russian KB Swings
4 American KB Swings
4 R/A Russian KB Swings
4 R/A KB High Pull
4 R/A KB Clean & Press
4 R/A KB OH Lunge
4 L/A Russian KB Swings
4 L/A KB High Pull
4 L/A KB Clean & Press
4 L/A KB OH Lunge

Strength & Conditioning

Metcon (No Measure)

10min...4 Rounds
25s Work 15s Change

BB Row
Seated Banded Row
Straight Arm Pulldowns
Ring Chin Ups

Workout

Metcon (AMRAP - Rounds and Reps)

5min Prep for workout...
DB Clusters & DB RDL weight options
RX+ RX SC
22.5/15-15/12.5-12.5/10

19min AMRAP Workout...
(On 3,2,1 Go EMOM 3 Burpees for the full 19min)

15min AMRAP...
200m Run (20 reps)
10 DB Clusters
10 DB RDL
5 Strict Chin/Pull Ups
5 T2B
3 Bar MU
(53 reps)

...1min Rest Then into...

3min AMRAP...
Max T2B
(10 Reps = 1 Rd added to score)

(Score is rounds + reps)

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

Whiteboard:

Wednesday, 26, February 2020

Male Clients

1

Ben
Haynes

4:25pm CrossFit

6 + 26

2

Karl
Dickson

5:30pm CrossFit

6 + 5

22.5kg MU

3

Luke
Tweddell

5:30pm CrossFit

7 + 39

15kg, MU

4

Colby
Ellis

6:35pm CrossFit

6 + 35

4

Louis
Hill

5:30pm CrossFit

6 + 35

5

Daniel
Tate

4:25pm CrossFit

6 + 0

17.5KG

6

Chris
Baiden

6:35pm CrossFit

7 + 32

15kg DBs. Banded PUs. Knee raises

7

Phil
Langley

7:00am CrossFit

7 + 0

15kg Banded Pull Ups HaH

8

Harry
Reed

5:30pm CrossFit

6 + 10

15 Kg Purple B MU

9

Kiran
Mannava

7:00am CrossFit

6 + 0

12.5kg Banded Pull Ups HaH

10

Stephen
Dancey

6:00am CrossFit

5 + 42

banded mu. 17.5kg clusters.

11

Ryan
Brown

5:30pm CrossFit

5 + 26

C2B

12

Jack
Marriott

7:00am CrossFit

5 + 7

15kg Banded Pull Ups/MU T2B

13

Matt
Chard

7:00am CrossFit

5 + 2

17.5kg Banded MU Strict Pull Ups T2B

13

mike
willerton

6:00am CrossFit

5 + 2

10kg cl 12kg dl bpus kr

14

Shaun
Keen

4:25pm CrossFit

5 + 0

banded MU 22.5KG

15

Danut
Negoita

5:30pm CrossFit

4 + 44

12.5

Female Clients

1

Juliana
Souza Campos

6:00am CrossFit

2 + 15

10kg DB / box MU

2

Veronica
Wells

6:00am CrossFit

9 + 20

knee raises banded strict PU 7.5kg

3

Ellie
Reilly

6:35pm CrossFit

8 + 20

7.5kg Heels above hips

4

Lisa
Baron

4:25pm CrossFit

7 + 20

5

Gemma
Froggatt

9:30am CrossFit

7 + 0

10kg Strict Pull Ups Band MU 40t2b

6

Kiran
Atwal

4:25pm CrossFit

6 + 40

7

Vicki
Everett

9:30am CrossFit

6 + 26

7.5kg Banded Pull Ups

8

Kim
Moakes

4:25pm CrossFit

6 + 7

7.5kg, banded PU, knee 2 chest

9

Tash
Masterman

5:30pm CrossFit

5 + 56

10kg DBs black & purple band MUs

10

Delphine
Michaud

6:00am CrossFit

5 + 45

10kb ktb

11

Rachel
Keane

4:25pm CrossFit

5 + 36

c2b / 31t2b

12

Ana
Briggs

9:30am CrossFit

5 + 30

10kg Banded Pull Ups

13

Sophie
Knight

6:35pm CrossFit

5 + 25

12.5kg

14

Laura
Burgon

4:25pm CrossFit

5 + 5

15

Zoe
Kier

6:00am CrossFit

4 + 48

10kg 21T2B

16

Private

6:00am CrossFit

4 + 46

17

Sarah
Forrest

9:30am CrossFit

4 + 30

18

franciele
costa

6:35pm CrossFit

4 + 28

19

Catherine
Chu

7:00am CrossFit

4 + 25

7.5kg Knee Raises Banded Pull Ups

20

Deborah
Tate

9:30am CrossFit

4 + 20

7.5kg Banded Pull Ups

21

Rebecca
Hodges

9:30am CrossFit

3 + 0

12.5kg Banded Pull Ups