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Hang Clean

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Workout

CrossFit Staines 14/04/21

Warm-up

2 Rounds
12 Alt Groiners
10 Alt Cossack Squats (Pause :01 at the bottom)
5 Push-Up to Pike

Into…

10 Wall Ball Deadlifts
10 Wall Ball Strict Press
10 Wall Ball Squats*

15 ELBOW punches
2 rounds 5 reps

Hang clean high pull
Hang muscle clean
Hang power clean
Hang clean pull under

15 second hang squat clean

Strength

Hang Clean (Heavy 2-Rep )

Hang Clean

ON A 20:00 RUNNING CLOCK...
Build to a Heavy 2-Rep Hang Squat Clean

(Score is Weight)

Workout

Metcon (No Measure)

3 ROUNDS FOR TIME
25 Sit-Ups
15 Wall Balls
5 Hang Squat Cleans
*Option for Athlete Choice, AHAP.

8 MIN CAP

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Whiteboard:

Wednesday, 14, April 2021

Male Clients

1

The
Panda

7:00PM Open Gym

1 x 2 @ 111 kg

Guess who is back? 2nd session?

2

Karl
Dickson

5:00PM Open Gym

1 x 2 @ 110 kg

3

David
Loubser

6:00PM Open Gym

1 x 2 @ 100 kg

3

Luke
Tweddell

5:00PM Open Gym

1 x 2 @ 100 kg

4

Harry
Reed

6:00PM Open Gym

1 x 2 @ 90 kg

100 X1

5

Ben
Murtagh

9:30AM Open Gym

1 x 2 @ 60 kg

6

Raj
Bucktowar

11:00AM Open Gym

1 x 2 @ 40 kg

Female Clients

1

Tori
Ballerino

6:00PM Open Gym

1 x 2 @ 52.5 kg

1@55

2

Lorna
Butchers

7:00PM Open Gym

1 x 2 @ 50 kg

2

Tash
Masterman

7:00AM Open Gym

1 x 2 @ 50 kg

3

Andreea
Wherlock

9:30AM Open Gym

1 x 2 @ 45 kg

3

Rebecca
Hodges

9:30AM Open Gym

1 x 2 @ 45 kg

4

Rachel
Tanner

11:00AM Open Gym

1 x 2 @ 42.5 kg

4

Regina
Cunha

7:00PM Open Gym

1 x 2 @ 42.5 kg

5

franciele
costa

7:00PM Open Gym

1 x 2 @ 40 kg

6

Alice
Baker

7:00PM Open Gym

1 x 2 @ 35 kg

7

Michelle
Gallacher

5:00PM Open Gym

1 x 2 @ 30 kg

7

Veronica
Wells

6:00AM Open Gym

1 x 2 @ 30 kg

8

Juliana
Souza Campos

6:00AM Open Gym

1 x 2 @ 18.25 kg