Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Power Snatch

Metcon

Settings

Workout

CrossFit TW18 Staines 08/04/19

5min Brief...

GOAL...
Keep yourself moving with manageable unbroken reps or quick singles.

FOCUS...
Focus on quick Singles or Cycling the Power Snatch

TIME...
We have 25 minutes of work today with the strength and workout.

Warm-up

6min 2 Rounds...
20s On 10s Off
Single Unders
PVC Passover’s
Fast Singles
PVC Pass Arounds
Double Unders
PVC Overhead Squats

Movement Prep

5min: Burgener Warm-up

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Weightlifting

Barbell Warm Up...
Power Snatches
5 Mid Thigh
5 Above Knee
5 Below Knee

15min: Power Snatch (Build to 5 Rep TNG Power Snatch)

Power Snatch

Metcon

10min: Metcon (AMRAP - Rounds and Reps)

10min...
30 DU / 100m Sprint
10 Power Snatch 35/25(Rx+42.5/30)

.
.
.
Scaling...
DU - 50 SU - 100m Run
Power Snatch - Keep the loading down to allow for sets of 5 continuous reps. Sub for Power Clean if you cannot snatch today.

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

Whiteboard:

Monday, 08, April 2019

Male Clients

1

Colby
Ellis

6:30pm CrossFit

1 x 5 @ 65 kg

1

Marcus
Warden

5:30pm CrossFit

1 x 5 @ 65 kg

2

Andy
Gray

9:30am CrossFit

1 x 5 @ 62 kg

3

Ady
Griffith

5:30pm CrossFit

1 x 5 @ 60 kg

4

Luke
Norwood

6:30pm CrossFit

1 x 5 @ 57 kg

5

Matt
Chard

7:00am CrossFit

1 x 5 @ 55 kg

6

Daniel
Tate

6:00am CrossFit

1 x 5 @ 50 kg

6

Jim
Vreeland

7:00am CrossFit

1 x 5 @ 50 kg

7

Alex
Scott

7:00am CrossFit

1 x 5 @ 45 kg

7

Andrew
Crane

9:30am CrossFit

1 x 5 @ 45 kg

7

Andy
Walker

6:00am CrossFit

1 x 5 @ 45 kg

7

Bill
Allis

5:30pm CrossFit

1 x 5 @ 45 kg

7

Jordan
Ganley

7:30pm CrossFit

1 x 5 @ 45 kg

7

Melissa La ...
l

6:30pm CrossFit

1 x 5 @ 45 kg

8

Connor
Vickers

6:30pm CrossFit

1 x 5 @ 20 kg

9

Andre
lima

7:30pm CrossFit

1 x 5 @ 17.5 kg

Female Clients

1

Claire
Archer-Davis

5:30pm CrossFit

1 x 5 @ 40 kg

1

Mary
Baiden

6:30pm CrossFit

1 x 5 @ 40 kg

2

Jess
Munro

5:30pm CrossFit

1 x 5 @ 37.5 kg

3

Sheryl
Bradley

6:30pm CrossFit

1 x 5 @ 35 kg

4

Lorna
Butchers

6:30pm CrossFit

1 x 5 @ 32.5 kg

5

Naomi
Seligson

6:00am CrossFit

1 x 5 @ 30 kg

5

Rebecca
Hodges

7:30pm CrossFit

1 x 5 @ 30 kg

5

Siobhan
Waters

6:30pm CrossFit

1 x 5 @ 30 kg

5

Sophie
Knight

6:30pm CrossFit

1 x 5 @ 30 kg

6

Kristy
Gunning

9:30am CrossFit

1 x 5 @ 29 kg

7

Vicki
Everett

9:30am CrossFit

1 x 5 @ 25 kg

8

Veronica
Wells

7:00am CrossFit

1 x 5 @ 22.5 kg

9

franciele
costa

9:30am CrossFit

1 x 5 @ 19.5 kg

10

Emily
Hogg

9:30am CrossFit

1 x 5 @ 7.5 kg

10

Maureen
Willis

9:30am CrossFit

1 x 5 @ 7.5 kg

11

Tammy
Heydenrych

7:30pm CrossFit

1 x 4 @ 40 kg