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CrossFit Staines
Program
Conditioning
CrossFit
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Date
Workout
CrossFit TW18 Staines 10/07/19 - CrossFit Staines
Class
(All)
6:00am CrossFit
7:00am CrossFit
9:30am CrossFit
5:30pm CrossFit
6:30pm CrossFit
7:30pm CrossFit
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25 - 34
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65+
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Workout
CrossFit TW18 Staines 10/07/19
5min Brief...
ATHLETE GOAL...
Goal for today is to match reps for every set of that movement...
3 key things to keep in mind...
- Control
- Quality
- Pace
TOTAL TIME...
40min for Tabata
Warm-up
3min...
KB Plank Race
Skill Work
5min Technique...
J-Hook
Spanish Wrap
6mins
In Pairs...Tabata
6 Rounds Each
1-2 Rope Climbs
3-6 Rope Stands
8-10 Ring Rows
Workout
3min Movement Prep...
In Pairs - 6 Rounds the alt
-BB Power Snatch 20/15-15/10
-T2R /HAH
-BB Upright Row 20/15-15/10
-HS Hold / Wall Hold
-BB Rows 20/15-15/10
-Burpees
-HSPU / DB Press 15/10-12.5/7.5
-Chin Ups / Ring Rows
________________________
Metcon (No Measure)
24min Death By TABATA...
8 Rounds - 6 SETS - 10-15 reps
:20 WORK / :10 REST
TABATA 1...
-BB Power Snatch 20/15-15/10
-T2R /HAH
TABATA 2...
-BB Upright Row 20/15-15/10
-HS Hold / Wall Hold
TABATA 3...
-BB Rows 20/15-15/10
-Burpees
TABATA 6...
-HSPU / DB Press 15/10-12.5/7.5
-Chin Ups / Ring Rows
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, 10, July 2019
Male Clients
Female Clients
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