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Back Squat

Metcon

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Workout

CrossFit TW18 Staines 23/07/19

Warm-up

2 min mod pace bike ride followed by...

2 ROUNDS
10 Banded Glute Bridges
8 V-Ups
6 Up-Down + Broad Jump

Into…

2 ROUNDS
10 Kang Squats
8 Strict Presses
6 Hang Muscle Snatches*

Strength

Back Squat (5x3 (20X1))

Back Squat

Back Squat @70-80% of 1RM*

-Rest at Least 2:00 b/t Sets-

*Week 4 of Squat Cycle. Heavier than the previous week's 5x3.

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 9 MINUTES
9 Overhead Squats 30/20 (Rx+42.5/30)
9 Bar Facing Burpees

Cool Down

FOR RECOVERY
5:00 Slow Pedal on Bike

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

Whiteboard:

Tuesday, 23, July 2019

Male Clients

1

The
Panda

6:30pm CrossFit

5 x 3 @ 150 kg

2

Marcus
Warden

5:30pm CrossFit

5 x 3 @ 135 kg

3

Víctor
Cebollada ...

5:30pm CrossFit

5 x 3 @ 130 kg

4

Ady
Griffith

5:30pm CrossFit

5 x 3 @ 125 kg

4

Louis
Hill

5:30pm CrossFit

5 x 3 @ 125 kg

5

Ed
Holland

9:30am CrossFit

5 x 3 @ 120 kg

6

Andy
Gray

7:30pm CrossFit

5 x 3 @ 115.5 kg

6

Liam
O'shea

7:30pm CrossFit

5 x 3 @ 115.5 kg

7

Colby
Ellis

6:30pm CrossFit

5 x 3 @ 115 kg

8

Daniel
Tate

7:30pm CrossFit

5 x 3 @ 110 kg

9

Phil
Langley

6:30pm CrossFit

5 x 3 @ 107 kg

10

Bruce
Peake

5:30pm CrossFit

5 x 3 @ 100 kg

10

Chris
Topping

5:30pm CrossFit

5 x 3 @ 100 kg

10

Luke
Tweddell

6:30pm CrossFit

5 x 3 @ 100 kg

10

Marco
Almeida

9:30am CrossFit

5 x 3 @ 100 kg

11

Luke
Norwood

6:30pm CrossFit

5 x 3 @ 95 kg

12

Andrew
Crane

9:30am CrossFit

5 x 3 @ 80 kg

13

Matt
Archer-Davis

5:30pm CrossFit

5 x 3 @ 75 kg

14

Drax
Stan

9:30am CrossFit

4 x 3 @ 110 kg

14

Alex
Scott

7:00am CrossFit

1 x 3 @ 100 kg

2 x 90 2x 95

Female Clients

1

Ciara
Nodwell

5:30pm CrossFit

5 x 3 @ 95 kg

2

Tammy
Heydenrych

7:30pm CrossFit

5 x 3 @ 87 kg

3

Claire
Archer-Davis

5:30pm CrossFit

5 x 3 @ 80 kg

4

Andreea
Wherlock

9:30am CrossFit

5 x 3 @ 75 kg

4

Jess
Munro

9:30am CrossFit

5 x 3 @ 75 kg

5

Regina
Cunha

7:30pm CrossFit

5 x 3 @ 70 kg

6

franciele
costa

7:30pm CrossFit

5 x 3 @ 65 kg

7

Deborah
Tate

5:30pm CrossFit

5 x 3 @ 60 kg

7

Judit
De nova

9:30am CrossFit

5 x 3 @ 60 kg

7

Rebecca
Hodges

9:30am CrossFit

5 x 3 @ 60 kg

7

Sophie
Knight

6:30pm CrossFit

5 x 3 @ 60 kg

7

Tash
Masterman

5:30pm CrossFit

5 x 3 @ 60 kg

8

Brooke
Ellis

6:30pm CrossFit

5 x 3 @ 55 kg

8

Jas
Sidhu

5:30pm CrossFit

5 x 3 @ 55 kg

9

Veronica
Wells

6:00am CrossFit

5 x 3 @ 45 kg

10

Anisha
Virk

7:30pm CrossFit

5 x 3 @ 30 kg

11

Adele
Langley

6:30pm CrossFit

3 x 3 @ 70 kg

11

Siobhan
Waters

7:00am CrossFit

3 x 3 @ 65 kg

2 X 3 @ 60kg