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Workout

CrossFit TW18 Staines 12/06/2019

5min Brief...

Athlete Goal...
Build strength in Shoulders/Lats/Quads for Handstands/Pull Ups/Pistols

Athlete Focus...
Maintain Consistency in range of movement.

Total Time...
47min

Skill

Warm Up...
10 - Face Pulls
10 - Victory Pulls
10 - L/R Side Raises
10 - L/ R Front Raises
10 - L/R Side Chops

4 Rounds...30s On 10s Off

Part 1
Strength...
BB Inverted Row
DB Close Press 22.5/15
Pistol Negs (15s L/R)

Part 2
Stability...
HS Hold / Box HS Hold
Chin Over Bar Hold
Split Squat 10/5

Strength & Conditioning

Metcon (AMRAP - Rounds and Reps)

20min AMRAP...
10 - UB Wall Balls 9/6 7/5
10 - DB Snatches 22.5/15 15/10
05 - Burpees
10 - UB T2R
30 - DUs 60SU
02 - Chest 2 Floor & Wall

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

Whiteboard:

Wednesday, 12, June 2019

Male Clients

1

Jean
Michelle

9:30am CrossFit

8 + 35

2

ALEX
THE CUB R ...

5:30pm CrossFit

6 + 29

3

Chris
Topping

7:30pm CrossFit

5 + 20

4

Daniel
Tate

6:00am CrossFit

5 + 10

4

Matt
Chard

7:00am CrossFit

5 + 10

5

Jordan
Ganley

5:30pm CrossFit

5 + 0

6

Ady
Griffith

5:30pm CrossFit

4 + 33

7

Alex
Scott

9:30am CrossFit

5 + 29

8

Andrew
Crane

9:30am CrossFit

5 + 18

9

Tanio
Dcruz

9:30am CrossFit

5 + 10

9

Tom
Bebb

7:30pm CrossFit

5 + 10

10

Andy
Walker

7:30pm CrossFit

5 + 0

10

Guna
Shek

7:30pm CrossFit

5 + 0

10

Simon
Thorp

7:00am CrossFit

5 + 0

11

James
Cretella

5:30pm CrossFit

4 + 65

12

Matt
Archer-Davis

5:30pm CrossFit

4 + 35

13

Stephen
Dancey

6:00am CrossFit

4 + 23

14

Chris
Baiden

7:30pm CrossFit

4 + 18

15

Daniel
Reilly

5:30pm CrossFit

4 + 11

16

mike
willerton

6:00am CrossFit

3 + 20

Female Clients

1

Sheryl
Bradley

7:30pm CrossFit

6 + 42

2

Ciara
Nodwell

5:30pm CrossFit

4 + 24

3

Juliana
Souza Campos

6:00am CrossFit

4 + 10

4

Julie
Camachon

9:30am CrossFit

6 + 10

10kg DB snatch -5kg wallball-single unders

5

Laura
Burgon

6:30pm CrossFit

6 + 5

6

Kristy
Gunning

9:30am CrossFit

6 + 0

7

Lorna
Butchers

6:30pm CrossFit

5 + 36

8

Vicki
Everett

9:30am CrossFit

5 + 35

9

franciele
costa

7:30pm CrossFit

5 + 25

10

Andreea
Wherlock

9:30am CrossFit

5 + 20

11

Judit
De nova

7:00am CrossFit

5 + 10

11

Regina
Cunha

7:30pm CrossFit

5 + 10

11

Zoe
Kier

5:30pm CrossFit

5 + 10

12

Katie
McDonnell

5:30pm CrossFit

5 + 0

12

Sophie
Knight

6:30pm CrossFit

5 + 0

13

Claire
Archer-Davis

5:30pm CrossFit

4 + 64

15kg - 6kg

14

Veronica
Wells

6:00am CrossFit

4 + 55

15

Mary
Baiden

7:30pm CrossFit

4 + 26

16

Tammy
Heydenrych

7:30pm CrossFit

4 + 25

17

Terri
Esterhuizen

7:30pm CrossFit

4 + 0

18

Catherine
Chu

6:00am CrossFit

3 + 95

18

Siobhan
Waters

7:00am CrossFit

3 + 95

19

Jeanette
Adams

5:30pm CrossFit

3 + 76

20

Jessica
Stephenson

7:30pm CrossFit

3 + 0