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Metcon

Metcon

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Workout

CrossFit TW18 Staines 05/03/20

Warm-up

1:00 Bike (Easy Pace)

3 ROUNDS...
10 Alt Box Step Ups (20")
10 KB Deadlifts
10 Sit Ups

1:00 Bike (Hard Pace)

Workout

Metcon (5 Rounds for time)

5 SETS
20/15 Cal Bike
25 Russian KB Swing 24/16 (Rx+32/24)
20 Box Step-Ups (24/20)*

-Rest 2:00 b/t Sets-

*No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional.

(Score is Each Set for Time)

Finisher

Metcon (Weight)

3 SETS
30 Weighted Sit-Ups*

*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.

(Score is Load)

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

Whiteboard:

Thursday, 05, March 2020

Male Clients

1

Tom
Chisholm

9:30am CrossFit

14:45

2

Karl
Dickson

9:30am CrossFit

14:57

3

Phil
Langley

7:00am CrossFit

16:09

4

Samuel
Bowerbank

6:35pm CrossFit

17:08

5

Chris
Topping

7:40pm CrossFit

17:15

6

Shaun
Keen

4:25pm CrossFit

18:20

vesty boiiiii

7

Luke
Norwood

5:30pm CrossFit

20:03

With vest

8

Víctor
Cebollada ...

5:30pm CrossFit

20:22

30cal row 32kg kb 10kg plate

9

Zach
Thackray

6:35pm CrossFit

21:35

10

Stephen
Dancey

6:00am CrossFit

22:16

11

Luke
Tweddell

5:30pm CrossFit

13:13

WEIGHTED VEST

12

Nick
Metcalfe

7:00am CrossFit

14:30

13

The
Panda

6:35pm CrossFit

15:27

14

Matt
Kiely

6:00am CrossFit

15:58

15

Jon
Wallis

4:25pm CrossFit

17:30

weighted vest

16

Andrew
Crane

9:30am CrossFit

17:56

17

Dan
Lynch

7:00am CrossFit

18:29

18

Danut
Negoita

9:30am CrossFit

19:30

18

Tom
Betts

9:30am CrossFit

19:30

19

Josh
Nixon

6:00am CrossFit

20:15

20

Stephen
Fahey

7:00am CrossFit

20:23

21

Rafael
Orta

4:25pm CrossFit

20:54

10Kg vest 🤷🏻‍♂️

22

Daniel
Oshea

6:35pm CrossFit

21:34

23

Bruce
Peake

5:30pm CrossFit

24:00

weight vest

Female Clients

1

Andreea
Wherlock

9:30am CrossFit

14:58

2

Danielle
Batt

5:30pm CrossFit

18:02

3

Fiona
Everington

4:25pm CrossFit

18:16

4

Delphine
Michaud

6:00am CrossFit

20:47

Box step up with 10kg vest

5

Juliana
Souza Campos

6:00am CrossFit

22:08

6

Tash
Masterman

7:40pm CrossFit

12:04

10kg weight vest

7

Zoe
Kier

6:35pm CrossFit

14:01

2 rounds 24kg

8

Lorna
Butchers

6:35pm CrossFit

15:09

9

Tereza
Namyslová

9:30am CrossFit

15:18

10

Ana
Briggs

7:00am CrossFit

16:43

11

Rebecca
Hodges

9:30am CrossFit

17:01

12

Michelle
Gallacher

9:30am CrossFit

17:02

13

Jeanette
Adams

5:30pm CrossFit

17:17

14

Regina
Cunha

7:40pm CrossFit

18:50

15

franciele
costa

7:40pm CrossFit

18:56

16

Anisha
Virk

7:40pm CrossFit

19:01

17

Zoe
Oshea

6:35pm CrossFit

19:54

18

Mithula
Jeyabalasingam

5:30pm CrossFit

20:25

19

Veronica
Wells

6:00am CrossFit

21:19

20kg KB Box step ups 10kg vest

20

Jess
Munro

9:30am CrossFit

16:58

burpees instead kbs with vest throughout

21

Terri
Esterhuizen

7:40pm CrossFit

18:11

22

Amy
Shepherd

6:35pm CrossFit

19:26

12kg kb 10kg weighted vest

23

Kiran
Atwal

4:25pm CrossFit

21:30

24

Jennifer
Mangan

5:30pm CrossFit

23:00

24

Kimberly
Forrest

5:30pm CrossFit

23:00