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Components

Front Squat

Metcon

Settings

Workout

CrossFit Staines 11/03/20

Warm-up

2 ROUNDS
10 PVC Pass Thrus
5 Push-Up to Pike + :20 Pike Hold
10 Alt Groiners

2 ROUNDS
:20 Active Overhead Hold w/ PVC Pipe*
10 Tempo Overhead Squats (3211)
10 Scap Pull-Ups
5 Kipping Swings

Strength

Front Squat (10RM)

Front Squat

FOR LOAD
10RM Front Squat

(Score is Load)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 9 MINUTES
9 Overhead Squat 30/20 (Rx+42.5/30)
9 Up-Downs
9 Knee 2 Elbow

*Option to perform barbell Front Squat if needed.

(Score is Rounds + Reps)

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Whiteboard:

Thursday, 12, March 2020

Male Clients

1

Shaun
Keen

6:35pm CrossFit

1 x 10 @ 108 kg

2

Víctor
Cebollada ...

5:30pm CrossFit

1 x 10 @ 106 kg

3

Louis
Hill

5:30pm CrossFit

1 x 10 @ 100 kg

4

Ady
Griffith

5:30pm CrossFit

1 x 10 @ 90 kg

4

Ryan
Brown

5:30pm CrossFit

1 x 10 @ 90 kg

7 x 100kg

5

Karl
Dickson

9:30am CrossFit

1 x 10 @ 82.5 kg

6

Andrew
Crane

9:30am CrossFit

1 x 10 @ 80 kg

6

Bruce
Peake

5:30pm CrossFit

1 x 10 @ 80 kg

6

Daniel
Reilly

5:30pm CrossFit

1 x 10 @ 80 kg

6

Phil
Langley

7:00am CrossFit

1 x 10 @ 80 kg

6

Stephen
Dancey

6:00am CrossFit

1 x 10 @ 80 kg

7

Luke
Tweddell

5:30pm CrossFit

1 x 10 @ 78 kg

8

Daniel
Tate

4:25pm CrossFit

1 x 10 @ 76.5 kg

9

Danut
Negoita

4:25pm CrossFit

1 x 10 @ 76 kg

10

Glen
Mullan

6:35pm CrossFit

1 x 10 @ 70 kg

11

Josh
Nixon

6:00am CrossFit

1 x 10 @ 65 kg

12

Paul
Isaacs

7:00am CrossFit

1 x 10 @ 60 kg

12

Robert
Chambers

7:40pm CrossFit

1 x 10 @ 60 kg

13

Dan
Lynch

7:00am CrossFit

1 x 10 @ 55 kg

14

Lewis
Neathey

4:25pm CrossFit

1 x 10 @ 50 kg

14

Michael
Cummins

7:40pm CrossFit

1 x 10 @ 50 kg

15

Liam
O'shea

7:40pm CrossFit

1 x 8 @ 100 kg

Female Clients

1

Juliana
Souza Campos

6:00am CrossFit

1 x 10 @ 65 kg

2

Andreea
Wherlock

9:30am CrossFit

1 x 10 @ 60 kg

3

Gemma
Froggatt

9:30am CrossFit

1 x 10 @ 57.5 kg

4

Danielle
Batt

5:30pm CrossFit

1 x 10 @ 55 kg

5

Adele
Langley

6:35pm CrossFit

1 x 10 @ 52.5 kg

6

Deborah
Tate

9:30am CrossFit

1 x 10 @ 51 kg

7

Ana
Briggs

9:30am CrossFit

1 x 10 @ 50 kg

7

Brooke
Ellis

6:35pm CrossFit

1 x 10 @ 50 kg

8

Tash
Masterman

7:40pm CrossFit

1 x 10 @ 47.5 kg

9

Lorna
Butchers

6:35pm CrossFit

1 x 10 @ 45 kg

9

Rachel
Keane

4:25pm CrossFit

1 x 10 @ 45 kg

9

Regina
Cunha

7:40pm CrossFit

1 x 10 @ 45 kg

9

Tori
Ballerino

5:30pm CrossFit

1 x 10 @ 45 kg

10

Veronica
Wells

6:00am CrossFit

1 x 10 @ 42.5 kg

11

Jessica
Stephenson

7:40pm CrossFit

1 x 10 @ 40 kg

11

Polly
Flaxman

4:25pm CrossFit

1 x 10 @ 40 kg

12

Fiona
Everington

4:25pm CrossFit

1 x 10 @ 37.5 kg

13

Camila
Hardy

6:00am CrossFit

1 x 10 @ 35 kg

14

Anna
Gill

9:30am CrossFit

1 x 10 @ 32.5 kg

14

Kiran
Atwal

4:25pm CrossFit

1 x 10 @ 32.5 kg

15

Anisha
Virk

7:40pm CrossFit

1 x 10 @ 27.5 kg

15

Jackie
Bannerman

7:00am CrossFit

1 x 10 @ 27.5 kg

15

Mithula
Jeyabalasingam

7:40pm CrossFit

1 x 10 @ 27.5 kg