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Components
Split Jerk
Metcon
Settings
Location
(All)
CrossFit Staines
Program
Conditioning
CrossFit
Olympic Weightlifting
Open Gym
Date
Workout
CrossFit TW18 Staines 10/12/18 - CrossFit Staines
Class
(All)
6:00am CrossFit
7:00am CrossFit
9:30am CrossFit
5:30pm CrossFit
6:30pm CrossFit
7:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
33 (21/12)
Workout
CrossFit TW18 Staines 10/12/18
Warm-up
EMOM x 9 Minutes
Min 1 - Try Both! Running Unders + High Knee Unders
Min 2 - 1 TGU each arm
Min 3 - 10 Push-ups + :30 plank in top of push-up
Weightlifting
Split Jerk (5-3-1-1-1)
Split Jerk
*5 moderate
*3 moderate-heavy
*1s build to heavy
Metcon
Metcon (AMRAP - Rounds and Reps)
10 MINUTES
200m Run*
8 Shoulder to OH 50/35 (Rx+70/45)
*Option to switch to 60 DUs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, 10, December 2018
Male Clients
1
Matt
Hamilton
9:30am CrossFit
1 x 1 @ 100 kg
2
Craig
O'Shea
5:30pm CrossFit
1 x 1 @ 95 kg
3
Alex
Scott
5:30pm CrossFit
1 x 1 @ 90 kg
failed 95
3
Joshua
Frith
7:30pm CrossFit
1 x 1 @ 90 kg
4
Daniel
Tate
7:30pm CrossFit
1 x 1 @ 80 kg
4
Simon
Thorp
9:30am CrossFit
1 x 1 @ 80 kg
5
Ady
Griffith
5:30pm CrossFit
1 x 1 @ 77.5 kg
6
Ben
Angliss
6:30pm CrossFit
1 x 1 @ 75 kg
6
Louis
Hill
7:30pm CrossFit
1 x 1 @ 75 kg
7
Albert
Saa-Garriga
5:30pm CrossFit
1 x 2 @ 70 kg
7
Andrew
Crane
9:30am CrossFit
1 x 1 @ 70 kg
7
Jamie
Farrugia
6:30pm CrossFit
1 x 1 @ 70 kg
7
Matt
Chard
7:00am CrossFit
1 x 1 @ 70 kg
7
Tanio
Dcruz
9:30am CrossFit
1 x 1 @ 70 kg
8
Melissa La ...
l
6:00am CrossFit
1 x 1 @ 65 kg
9
Alexander
Whisker
7:00am CrossFit
1 x 1 @ 55 kg
9
Dan
Lynch
7:00am CrossFit
1 x 1 @ 55 kg
10
Rafael
Orta
7:30pm CrossFit
1 x 1 @ 52 kg
11
Gary
Nash
7:30pm CrossFit
1 x 1 @ 50 kg
12
mike
willerton
6:00am CrossFit
1 x 1 @ 41 kg
13
Andrea
Paddeu
6:30pm CrossFit
1 x 1 @ 40 kg
Female Clients
1
Ciara
Nodwell
9:30am CrossFit
1 x 1 @ 85 kg
2
Adele
Langley
6:30pm CrossFit
1 x 1 @ 65 kg
3
Juliana
Souza Campos
5:30pm CrossFit
1 x 1 @ 60 kg
4
Natalie
Fearn
5:30pm CrossFit
3 x 1 @ 52 kg
5
Brooke
Ellis
6:30pm CrossFit
1 x 1 @ 50 kg
6
Deborah
Tate
9:30am CrossFit
1 x 1 @ 42.5 kg
6
Fiona
Everington
9:30am CrossFit
1 x 1 @ 42.5 kg
6
Rachel
Keane
9:30am CrossFit
1 x 1 @ 42.5 kg
7
Siobhan
Waters
7:00am CrossFit
1 x 1 @ 35 kg
8
Sophie
Knight
6:30pm CrossFit
1 x 1 @ 32.5 kg
9
Vicki
Everett
9:30am CrossFit
1 x 1 @ 31 kg
10
Harvir
Kaler
6:00am CrossFit
1 x 1 @ 25 kg
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