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Back Squat

Metcon

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Workout

CrossFit TW18 Staines 06/08/19

Warm-up

3 ROUNDS
10 Tempo Air Squats (5051)
:30 Squat Hold
:30 Pigeon Stretch (Left Leg)
:30 Pigeon Stretch (Right Leg)

Into…

3 SETS OF:
7 Back Squats (30X1)*

Strength

Back Squat (5x1 (20X1))

Back Squat

Back Squat @80-90% of 1RM*

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

*Week 6 of Squat Cycle. Very heavy but doable for this week's effort. Next week will be our test week of single reps building to new 1RM.

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 9 MINUTES
9 Back Squat 60/40 (Rx+70/50)
21 Unbroken Double Unders*

*:30 of attempts or 1:00 Max on each DU station through the workout.

Cool Down

FOR RECOVERY
5:00 Slow Pedal on Bike

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

Whiteboard:

Tuesday, 06, August 2019

Male Clients

1

The
Panda

6:00am CrossFit

1 x 1 @ 170 kg

2

Marcus
Warden

6:00am CrossFit

5 x 1 @ 150 kg

3

Víctor
Cebollada ...

5:30pm CrossFit

5 x 1 @ 140 kg

3

Warren
Abrahams

6:00am CrossFit

1 x 1 @ 140 kg

4

Ben
Murtagh

6:30pm CrossFit

5 x 1 @ 130 kg

4

Colby
Ellis

6:30pm CrossFit

5 x 1 @ 130 kg

5

Daniel
Tate

6:30pm CrossFit

5 x 1 @ 120 kg

5

Stephen
Dancey

6:00am CrossFit

1 x 1 @ 120 kg

6

Jordan
Ganley

6:30pm CrossFit

5 x 1 @ 110 kg

6

Liam
O'shea

6:30pm CrossFit

5 x 1 @ 110 kg

6

Phil
Langley

6:30pm CrossFit

5 x 1 @ 110 kg

7

Daniel
Reilly

5:30pm CrossFit

5 x 1 @ 105 kg

7

Luke
Norwood

5:30pm CrossFit

5 x 1 @ 105 kg

7

Luke
Tweddell

7:30pm CrossFit

1 x 1 @ 105 kg

8

Andy
Walker

7:30pm CrossFit

5 x 1 @ 100 kg

8

Bradley
Smith

7:30pm CrossFit

5 x 1 @ 100 kg

8

Bruce
Peake

5:30pm CrossFit

5 x 1 @ 100 kg

8

David
Loubser

7:30pm CrossFit

1 x 1 @ 100 kg

8

Tom
Bebb

7:30pm CrossFit

1 x 1 @ 100 kg

9

Craig
O'Shea

6:30pm CrossFit

5 x 1 @ 90 kg

9

Matt
Archer-Davis

5:30pm CrossFit

5 x 1 @ 90 kg

10

Paul
Isaacs

7:00am CrossFit

1 x 1 @ 55 kg

11

Alexander
Whisker

7:00am CrossFit

1 x 1 @ 50 kg

12

Kiran
Mannava

6:00am CrossFit

5 x 5 @ 45 kg

Female Clients

1

Tammy
Heydenrych

7:30pm CrossFit

5 x 1 @ 100 kg

2

Claire
Archer-Davis

5:30pm CrossFit

5 x 1 @ 95 kg

3

Jess
Munro

7:00am CrossFit

1 x 1 @ 90 kg

4

Adele
Langley

6:30pm CrossFit

3 x 1 @ 85 kg

4

Juliana
Souza Campos

6:00am CrossFit

1 x 1 @ 85 kg

5

Andreea
Wherlock

9:30am CrossFit

1 x 1 @ 82.5 kg

6

Lorna
Butchers

6:30pm CrossFit

5 x 1 @ 75 kg

6

Sophie
Knight

6:30pm CrossFit

5 x 1 @ 75 kg

6

Deborah
Tate

9:30am CrossFit

1 x 1 @ 75 kg

6

Siobhan
Waters

7:00am CrossFit

1 x 1 @ 75 kg

7

franciele
costa

7:30pm CrossFit

1 x 1 @ 70 kg

8

Gemma
Froggatt

9:30am CrossFit

5 x 1 @ 65 kg

8

Ana
Briggs

9:30am CrossFit

1 x 1 @ 65 kg

8

Brooke
Ellis

6:30pm CrossFit

1 x 1 @ 65 kg

9

Tash
Masterman

5:30pm CrossFit

5 x 1 @ 60 kg

9

Fiona
Everington

9:30am CrossFit

1 x 1 @ 60 kg

3x1 at 55

10

Jessica
Stephenson

7:30pm CrossFit

1 x 1 @ 52.5 kg

did one rep max today

10

Terri
Esterhuizen

7:30pm CrossFit

1 x 1 @ 52.5 kg

ONE rep max today

11

Margeaux
Gibson

9:30am CrossFit

1 x 1 @ 50 kg

12

Jas
Sidhu

5:30pm CrossFit

5 x 1 @ 45 kg

12

Jeanette
Adams

5:30pm CrossFit

5 x 1 @ 45 kg

13

Tori
Ballerino

7:30pm CrossFit

1 x 1 @ 40 kg