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Metcon

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Workout

CrossFit TW18 Staines 29/11/18

Warm-up

AMRAP x 10:00
200m Row
10 DB Bent Over Row
5 Inchworms with 2 Push-ups
10 Straight Leg Sit-ups
5/5 Single Arm DB Strict Press

With Barbell:
7 Deadlifts
5 Dip, Drive, High Pull (Focus on keeping the BB close with elbows high)
5 High Hang Power Clean
5 Above the Knee Power Cleans
5 Power Cleans

Metcon

Metcon (AMRAP - Reps)

4 SETS
AMRAP x 4 MINUTES
3 Power Clean 60/40 (Rx+80/55)
6 T2B
9 Push-ups

-Rest 1:00 between sets-

Cool Down

Position 1 - Pigeon (1min left/right)
Position 2 - Saddle Stretch (1min)
Position 3 - Samson Lunge (1min left/right)

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

Whiteboard:

Thursday, 29, November 2018

Male Clients

1

Warren
Abrahams

7:00am CrossFit

288 Reps

2

Colby
Ellis

5:30pm CrossFit

240 Reps

3

Steffan
Clark

6:30pm CrossFit

223 Reps

4

Víctor
Cebollada ...

5:30pm CrossFit

218 Reps

5

Matt
Hamilton

7:00am CrossFit

207 Reps

T2B fell apart!!

6

Grant
Cooper

5:30pm CrossFit

234 Reps

7

Albert
Saa-Garriga

5:30pm CrossFit

190 Reps

8

Andrea
Paddeu

6:30pm CrossFit

185 Reps

9

Melissa La ...
l

6:00am CrossFit

411 Reps

40kg Knee raises

10

Louis
Hill

7:30pm CrossFit

363 Reps

11

Andrew
Crane

9:30am CrossFit

288 Reps

50kg

11

Guna
Shek

7:30pm CrossFit

288 Reps

12

Daniel
Alison

7:00am CrossFit

230 Reps

40kg LR

13

amrish
badal

6:00am CrossFit

220 Reps

30kg leg raises

14

Bruce
Peake

5:30pm CrossFit

218 Reps

15

Dan
Lynch

7:00am CrossFit

216 Reps

40kg LR

16

Rafael
Orta

6:30pm CrossFit

214 Reps

40kg

17

Andy
Walker

7:30pm CrossFit

211 Reps

17

Chris
Baiden

7:30pm CrossFit

211 Reps

40kg, V-ups.

18

Drax
Stan

5:30pm CrossFit

180 Reps

60Kg

Female Clients

1

Emilija
Rudyte

7:30pm CrossFit

257 Reps

2

Brooke
Ellis

5:30pm CrossFit

201 Reps

3

Natalie
Fearn

5:30pm CrossFit

189 Reps

4

Kimberley
Holland

7:00am CrossFit

320 Reps

20kg LR

5

Siobhan
Waters

7:00am CrossFit

319 Reps

30kg LR KPU

6

Harvir
Kaler

6:00am CrossFit

300 Reps

22.5 Knee raises knee PU

7

Juliana
Souza Campos

6:30pm CrossFit

295 Reps

40kg

8

Rebecca
Hodges

6:30pm CrossFit

279 Reps

9

Monika
Gadzala

6:30pm CrossFit

276 Reps

10

Sophie
Knight

7:30pm CrossFit

270 Reps

11

Fiona
Everington

9:30am CrossFit

259 Reps

25kg LR

12

Laura
Burgon

9:30am CrossFit

248 Reps

25kg LR

13

Mary
Baiden

6:30pm CrossFit

219 Reps

I'll miss you