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Components
Metcon
Settings
Location
(All)
CrossFit Staines
Program
Conditioning
CrossFit
Olympic Weightlifting
Open Gym
Date
Workout
CrossFit TW18 Staines 16/12/18 - CrossFit Staines
Class
(All)
9:30am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
CrossFit TW18 Staines 16/12/18
Warm-up
8 min AMRAP
20 Hollow Rocks
20s Bar Hang
5/5 Single Arm Ring Row
10/10 Single Arm Suitcase KB DL
Strength
Pull Complex
3 SETS
10 DB Bent Over Row
Max Set Strict Pull Ups
- Rest as needed -
Metcon (Time)
PARTNER WORKOUT
30 Power Snatches ( 40/27.5) ( RX+ 60/40)
40 Box Jump Overs ( 24"/20)
20 Power Snatch
60 Box Jump Overs
10 Power Snatch
80 Box Jump Overs
Core
3 SETS
20 Slow Bicycle Kicks
Rest 10 seconds
20 Alternating Leg Lowers
Rest 10 seconds
10/10 Side Plank Hip Lifts
Rest 1 Minute
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, 16, December 2018
Male Clients
Female Clients
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