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Front Squat

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Workout

CrossFit TW18 Staines 11/12/18

Warm-up

3 Rounds
10 Banded Squats (band or hip circle above knees)
:30 Goblet Squat Hold
5 Cat/Cows
5 Hip Circles Each leg

Strength

Front Squat (5-3-1-1-1)

Front Squat

*5 moderate
*3 moderate-heavy
*1s build to heavy

Metcon

Metcon (No Measure)

EMOM x 20 MINUTES
Minute 1 - 45s Max Effort Cal Bike/Erg
Minute 2 - 15 DB Front Squats
Minute 3 - 10 Up-Down + Box Jump Over
Minute 4 - Rest

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Whiteboard:

Tuesday, 11, December 2018

Male Clients

1

ALEX
THE CUB R ...

5:30pm CrossFit

1 x 1 @ 135 kg

2

Víctor
Cebollada ...

5:30pm CrossFit

1 x 1 @ 132 kg

3

Ben
Angliss

5:30pm CrossFit

1 x 1 @ 120 kg

3

Jim
Vreeland

6:00am CrossFit

1 x 1 @ 120 kg

3

Simon
Thorp

9:30am CrossFit

1 x 1 @ 120 kg

3

Warren
Abrahams

7:00am CrossFit

1 x 1 @ 120 kg

4

Daniel
Tate

7:30pm CrossFit

1 x 1 @ 112 kg

5

Ady
Griffith

6:30pm CrossFit

1 x 1 @ 110 kg

5

Liam
O'shea

7:30pm CrossFit

1 x 1 @ 110 kg

6

Louis
Hill

7:30pm CrossFit

1 x 1 @ 102.5 kg

7

Craig
O'Shea

7:30pm CrossFit

1 x 1 @ 100 kg

7

Drax
Stan

5:30pm CrossFit

1 x 1 @ 100 kg

7

Joshua
Frith

7:30pm CrossFit

1 x 1 @ 100 kg

7

Leo
Guarrasi

6:00am CrossFit

1 x 1 @ 100 kg

8

Andrew
Crane

9:30am CrossFit

1 x 1 @ 95 kg

9

Vincent
Pierron

7:30pm CrossFit

1 x 1 @ 82 kg

10

Chris
Baiden

7:30pm CrossFit

1 x 1 @ 80 kg

11

Melissa La ...
l

6:00am CrossFit

1 x 1 @ 70 kg

Female Clients

1

Ciara
Nodwell

9:30am CrossFit

1 x 1 @ 95 kg

2

Sheryl
Bradley

9:30am CrossFit

1 x 1 @ 80 kg

3

Deborah
Tate

9:30am CrossFit

1 x 1 @ 75 kg

3

Juliana
Souza Campos

6:00am CrossFit

1 x 1 @ 75 kg

4

Siobhan
Waters

7:00am CrossFit

1 x 1 @ 70 kg

5

Brooke
Ellis

7:30pm CrossFit

1 x 1 @ 65 kg

5

Lorna
Butchers

6:30pm CrossFit

1 x 1 @ 65 kg

6

Fiona
Everington

5:30pm CrossFit

1 x 1 @ 52.5 kg

7

Veronica
Wells

6:00am CrossFit

1 x 1 @ 48.5 kg

8

joya
Pal

5:30pm CrossFit

1 x 1 @ 40 kg