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Metcon

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Workout

CrossFit Staines 13/03/20

Warm-up

2:00 EZ on the Bike -- Flow and Chat it Up!!

2 SETS (w/ Moderate Weight DB)
5/5 DB Single Arm Power Clean
5/5 DB Single Arm Press
5/5 DB Single Arm Cross Body DL
5 Pike 2 Push-Up
10 Glute Bridge-Ups (:01 Pause at the Top)

Skill

Metcon (No Measure)

EMOM x 8 MINUTES
MIN 1 - 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up
MIN 2 - 5-7 Tall Box Jumps*

*Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down.

(No Measure)

Workout

Metcon (Time)

4 ROUNDS FOR TIME
5 Deadlift (AHAP)*
7 Ring Muscle-Ups or Burpee Pull-Ups
21 Box Jump (24/20)

*Ideal DL weight should force at least 1-2 breaks per set of 5 reps. You should not be able to do (5) unbroken pulls on any set.

(Score is Time)

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

Whiteboard:

Friday, 13, March 2020

Male Clients

1

Luke
Tweddell

5:30pm CrossFit

7:57

weak af 90kg

2

Daniel
Reilly

5:30pm CrossFit

9:53

130kg Deadlift

3

Ben
Stokes

9:30am CrossFit

10:35

100kg DL

4

Stephen
Dancey

6:00am CrossFit

11:57

140kg

5

Daniel
Tate

4:25pm CrossFit

13:38

120kg 7 RMU & rest BMU

6

Ryan
Brown

9:30am CrossFit

13:47

110kg DL

7

Bruce
Peake

5:30pm CrossFit

13:48

120kg

8

Craig
O'Shea

5:30pm CrossFit

13:58

4x7 ring MU

9

Karl
Dickson

9:30am CrossFit

16:00

135kg DL 1 RMU left and 21 box jump

10

Tom
Chisholm

6:35pm CrossFit

10:12

160kg, burpee pull ups

11

Guna
Shek

5:30pm CrossFit

10:25

100kg

12

Jack
Marriott

7:00am CrossFit

11:00

120KG DL

13

Josh
Nixon

6:00am CrossFit

11:33

90KG

14

Michael
Cummins

6:35pm CrossFit

12:20

15

Dan
Lynch

7:00am CrossFit

12:24

90KG DF

16

Chris
Topping

6:35pm CrossFit

12:43

130 PU

17

Kiran
Mannava

7:00am CrossFit

12:55

70KG DEAD LIFT

18

Matt
Chard

7:00am CrossFit

13:10

130KG

19

Danut
Negoita

5:30pm CrossFit

13:57

110kg,burpee PU

20

Paul
Isaacs

7:00am CrossFit

14:06

90kg DL

21

mike
willerton

6:00am CrossFit

15:01

80 KG 24 BJ POOR AT PULL UPS

Female Clients

1

Gemma
Froggatt

9:30am CrossFit

9:38

65KG burpee pullup

2

Private

6:00am CrossFit

10:02

3

Vicki
Everett

9:30am CrossFit

10:22

ud

4

Michelle
Gallacher

9:30am CrossFit

11:12

65KG

5

Tereza
Namyslová

9:30am CrossFit

11:58

80 kg DL

6

Adele
Langley

5:30pm CrossFit

12:11

75kg

7

Juliana
Souza Campos

6:00am CrossFit

12:13

65KG d_LIFT

8

Zoe
Mak

9:30am CrossFit

12:25

45KG

9

Fiona
Everington

4:25pm CrossFit

10:38

70kg Burpee pull ups and step ups

10

Mithula
Jeyabalasingam

5:30pm CrossFit

11:06

57.5kg Negative pull up

11

Zoe
Kier

7:00am CrossFit

11:57

70KG DL box@24

12

Veronica
Wells

6:00am CrossFit

12:38

55KG DEADLIFT

13

Mary
Baiden

6:35pm CrossFit

14:06

75kg, burpee pull ups, step ups

14

Camila
Hardy

6:00am CrossFit

14:30

DL -55 KG