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Components

Deadlift

Metcon

Settings

Workout

CrossFit Staines 31/07/20

Warm-up

1 ROUND
50 Single Unders
50 Mountain Climbers
12 Front Rack Reverse Lunges
12 Barbell Good Mornings

Into...

1 ROUND
50 Single Unders
50 Mountain Climbers
15 Tempo Deadlifts (1111)

Strength

Deadlift (3x5 Tempo Deadlift (2121)*)

Deadlift

Keep loading light to moderate

Metcon

Metcon (Time)

5 SETS
12 "Library" Deadlifts
50 Double Unders

-Rest :30 b/t Sets-

**50 Burpee Penalty for dropping the bar**

Cool Down

2 Sets
1:00 Cobra
1:30 Banded Hamstring
1:30 Banded Hamstring

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

Whiteboard:

Friday, 31, July 2020

Male Clients

1

Colby
Ellis

4:55PM CrossFit

1 x 5 @ 160 kg

1

David
Loubser

9:30AM CrossFit

1 x 5 @ 160 kg

2

Daniel
Reilly

9:30AM CrossFit

1 x 5 @ 140 kg

3

Lewis
Clay

9:30AM CrossFit

1 x 5 @ 130 kg

4

Alex
Scott

7:00AM CrossFit

1 x 5 @ 110 kg

4

Karl
Dickson

7:00AM CrossFit

1 x 5 @ 110 kg

5

Marco
Almeida

4:55PM CrossFit

1 x 5 @ 100 kg

5

Matt
Hamilton

7:00AM CrossFit

1 x 5 @ 100 kg

5

Robbie
Margetts

9:30AM CrossFit

1 x 5 @ 100 kg

5

Stephen
Fahey

12:00PM CrossFit

1 x 5 @ 100 kg

6

Danut
Negoita

4:00PM CrossFit

1 x 5 @ 90 kg

6

Luke
Tweddell

4:00PM CrossFit

1 x 5 @ 90 kg

7

Ben
Murtagh

7:00AM CrossFit

1 x 5 @ 80 kg

8

mike
willerton

6:00AM CrossFit

1 x 5 @ 70 kg

8

Paul
Isaacs

4:00PM CrossFit

1 x 5 @ 70 kg

9

Kiran
Mannava

7:00AM CrossFit

1 x 5 @ 55 kg

Female Clients

1

Sophie
Knight

5:50PM CrossFit

1 x 5 @ 100 kg

2

Tash
Masterman

4:00PM CrossFit

1 x 5 @ 70 kg

2

Tori
Ballerino

9:30AM CrossFit

1 x 5 @ 70 kg

3

Private

6:00AM CrossFit

1 x 5 @ 55 kg

4

Emily
Hogg

7:00AM CrossFit

1 x 5 @ 35 kg