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Workout

CrossFit TW18 Staines 20/05/2019

5min Brief...

ATHLETE GOAL...
Find a fast pace that is sustainable for all 5 rounds, while focusing on proper mechanics and technique for the Hang Squat Cleans.

ATHLETE FOCUS...
Speed under the bar for the Hang Squat Cleans.

TOTAL TIME...
32 minutes. (Workout and Finisher)

Warm-up

2 Rounds...
20s Work 10s Off

Med Ball Deadlifts
Burpee Broad Jumps
Med Ball Front Squats
Inchworms
Med Ball Hang Squat Cleans
Plank Hold

Movement Prep

- 5 Dip, Drive, High Pull
(Bar Close elbow high)
- 5 High Hang Power Cleans
(vertical jump & landing position)
- 5 High Hang Power Clean + Front Squat
(landing with feet in squat stance and Full ROM)
- 5 High Hang Squat Clean
(dropping/pulling under the bar)
- 5 Hang Power Clean
(pulling with patience to high hang position extending through the legs)
- 5 Hang Squat Clean
(utilizing the hips & speed under the bar)

Metcon

Metcon (Time)

5 ROUNDS...22min TC
500m Row - 400m Run
12 UB Hang Squat Cleans
(60/45-45/30-30/20)

.
.
Scaling Options...
Row...
Scale Distance down
400m Run
Bike ?Cals / 2min

HANG SQUAT CLEAN...
Scale the load down
Hang Squat Snatches Hang Power Cleans

Core

5 Rounds
20s Work 10s Off
Roll Outs / Sit Ups
Russian Twists

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

Whiteboard:

Monday, 20, May 2019

Male Clients

1

ALEX
THE CUB R ...

5:30pm CrossFit

16:45

2

Colby
Ellis

6:30pm CrossFit

20:05

3 x Row 2 x Run

3

Jordan
Ganley

6:30pm CrossFit

20:38

3 x Row 2 X Bike

4

Tom
Bebb

7:30pm CrossFit

16:00

45kg Row Run Bike

5

Alex
Scott

5:30pm CrossFit

17:07

50kg

6

Matt
Chard

7:00am CrossFit

17:11

7

Simon
Thorp

9:30am CrossFit

17:12

8

Andrew
Crane

9:30am CrossFit

18:18

9

Matthew
Thomas

7:00am CrossFit

19:14

10

Dan
Lynch

7:00am CrossFit

20:00

11

Phil
Langley

6:30pm CrossFit

20:22

Row

12

Daniel
Tate

6:00am CrossFit

21:13

13

Fred
Gale

6:30pm CrossFit

22:12

Row

14

Gary
Nash

5:30pm CrossFit

15:15

30kg

15

Chris
Topping

7:30pm CrossFit

16:06

40kg Run Row Bike

16

Marcus
Warden

7:30pm CrossFit

16:16

40kg Run

17

Bruce
Peake

5:30pm CrossFit

17:30

30kg Row x 5

18

Chris
Baiden

7:30pm CrossFit

17:57

25kg Front Squat 600m Run

19

Alexander
Whisker

7:30pm CrossFit

18:30

30kg Row

20

Matt
Archer-Davis

5:30pm CrossFit

18:39

30kg Power Clean

21

Jim
Vreeland

6:00am CrossFit

19:56

22

Luke
Norwood

6:00am CrossFit

20:08

Power Cleans

Female Clients

1

Sheryl
Bradley

7:30pm CrossFit

14:12

30kg Run

2

Brooke
Ellis

6:30pm CrossFit

14:46

Run

3

Claire
Archer-Davis

5:30pm CrossFit

18:46

4

Tammy
Heydenrych

7:30pm CrossFit

19:37

Row

5

Siobhan
Waters

7:00am CrossFit

19:59

6

Juliana
Souza Campos

5:30pm CrossFit

21:00

7

Kristy
Gunning

9:30am CrossFit

22:05

8

Mary
Baiden

7:30pm CrossFit

22:08

Row

9

Zoe
Kier

5:30pm CrossFit

14:14

20kg

10

Jess
Munro

7:30pm CrossFit

15:24

25kg - Run

11

Lisa
Baron

5:30pm CrossFit

15:36

17,5kg

12

Jasmin
Brown

5:30pm CrossFit

16:39

25kg

13

Emily
Hogg

6:30pm CrossFit

17:30

20kg - Run

14

Lorna
Butchers

6:30pm CrossFit

19:00

25kg - Row

15

Rebecca
Hodges

7:30pm CrossFit

19:46

25kg Row Run

16

franciele
costa

7:00am CrossFit

20:20

25kg

17

Deborah
Tate

9:30am CrossFit

21:04

25kg

18

Katie
McDonnell

7:30pm CrossFit

21:55

25kg - Run Row

19

Anisha
Virk

7:30pm CrossFit

22:00

17.5kg Row Run

19

Ronit
Holmes

6:30pm CrossFit

22:00

27.5kg Row

20

Julie
Camachon

9:30am CrossFit

22:11

17.5kg