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Components
Clean and Jerk
California Love
Settings
Location
(All)
CrossFit Staines
Program
Conditioning
CrossFit
Olympic Weightlifting
Open Gym
Date
Workout
CrossFit TW18 Staines 20/12/19 - CrossFit Staines
Class
(All)
6:00am CrossFit
7:00am CrossFit
9:30am CrossFit
4:25pm CrossFit
5:30pm CrossFit
6:35pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (8/11)
Workout
CrossFit TW18 Staines 20/12/19
Warm-up
E-Z 500m Row
into…
3 ROUNDS FOR QUALITY (feel the positions!)
10 Barbell Deadlifts (pause at mid-thigh)
7 Hang Muscle Cleans (open rack further each rep)
5 Front Squats (hold bottom and bounce out of hole slow)
3 Strict Presses (press up hard and push body through bar)
Strength
Clean and Jerk (1x1)
Clean and Jerk
ON A 10:00 RUNNING CLOCK...
Build to "Heavier" Single Squat Clean and Jerk*
*Immediately before workout, build up quickly to 15-25% heavier than workout weight
Workout
California Love (Time)
30 Squat Clean & Jerk* 50/35 (Rx+70/47.5)
*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.
Cool Down
FOR RECOVERY
5:00 Foam Rolling*
*Focus on quads and hips
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, 20, December 2019
Male Clients
1
Liam
O'shea
4:25pm CrossFit
1 x 1 @ 97 kg
2
Phil
Langley
7:00am CrossFit
1 x 1 @ 80 kg
3
Alex
Scott
7:00am CrossFit
1 x 1 @ 70 kg
3
Daniel
Tate
7:00am CrossFit
1 x 1 @ 70 kg
3
Ryan
Brown
4:25pm CrossFit
1 x 1 @ 70 kg
4
Babar
Hayat
7:00am CrossFit
1 x 1 @ 50 kg
4
Dan
Lynch
7:00am CrossFit
1 x 1 @ 50 kg
5
Bruce
Peake
5:30pm CrossFit
1 x 1 @ 40 kg
Female Clients
1
Ciara
Nodwell
6:35pm CrossFit
1 x 1 @ 90 kg
2
Sophie
Knight
6:35pm CrossFit
1 x 1 @ 60 kg
3
Laura
Burgon
5:30pm CrossFit
1 x 1 @ 50 kg
4
Zoe
Kier
7:00am CrossFit
1 x 1 @ 45 kg
5
Vicki
Everett
9:30am CrossFit
1 x 1 @ 40 kg
6
Fiona
Everington
9:30am CrossFit
1 x 1 @ 35 kg
6
franciele
costa
9:30am CrossFit
1 x 1 @ 35 kg
7
Delphine
Michaud
6:00am CrossFit
1 x 1 @ 32 kg
8
Mithula
Jeyabalasingam
4:25pm CrossFit
1 x 1 @ 25 kg
9
Camila
Hardy
6:00am CrossFit
1 x 1 @ 19.5 kg
10
Trial
Female
4:25pm CrossFit
1 x 1 @ 17.5 kg
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