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Components
Power Snatch
Metcon
Settings
Location
(All)
CrossFit Staines
Program
Conditioning
CrossFit
Olympic Weightlifting
Open Gym
Date
Workout
CrossFit Staines 30/07/20 - CrossFit Staines
Class
(All)
6:00AM CrossFit
7:00AM CrossFit
9:30AM CrossFit
12:00PM CrossFit
4:00PM CrossFit
4:55PM CrossFit
5:50PM CrossFit
7:40PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (7/3)
Workout
CrossFit Staines 30/07/20
Warm-up
EMOM x 3 MINUTES
MIN 1 - :45 KB Deadlift
MIN 2 - :45 Up-Downs
MIN 3 - :45 Tuck-ups
into...
2 Rounds - 5 Reps each
Snatch Deadlift
Snatch Pull
Muscle Snatch
Hang Power Snatch
Skill
Power Snatch (Every :30 for 5 MINUTE)
Power Snatch
3 TNG - Keep Loading light
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP x 9 MINUTES
15 Russian KB Swings/Hang Power Snatch
12 Burpees to Plate
9 Toes to Bar
-Rest 1:00-
AMRAP x 9 MINUTES
15 Russian Kettlebell Swings
12 Burpees to Plate
9 Toes to Bar
Finisher
8 SETS, :30 ON / :15 OFF
MOVT 1 - Elbow Plank KB Taps
MOVT 2 - Tuck Hold
*Alternating Movements for
total of 8 Sets.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, 30, July 2020
Male Clients
1
Luke
Tweddell
4:00PM CrossFit
10 x 3 @ 40 kg
1
Louis
Hill
4:55PM CrossFit
1 x 3 @ 40 kg
1
Luke
Norwood
4:55PM CrossFit
1 x 3 @ 40 kg
1
Víctor
Cebollada ...
5:50PM CrossFit
1 x 3 @ 40 kg
2
Lewis
Clay
4:00PM CrossFit
10 x 3 @ 30 kg
2
Bruce
Peake
5:50PM CrossFit
1 x 3 @ 30 kg
2
Joshua
Carter
7:00AM CrossFit
1 x 3 @ 30 kg
Female Clients
1
Tash
Masterman
4:55PM CrossFit
1 x 3 @ 27.5 kg
2
Mariana
Drummond
12:00PM CrossFit
1 x 3 @ 22.5 kg
3
franciele
costa
7:40PM CrossFit
1 x 3 @ 20 kg
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