blog

CrossFit TW18 Staines 10/07/19

CrossFit TW18 – CrossFit

View Public Whiteboard

5min Brief…

ATHLETE GOAL…
Goal for today is to match reps for every set of that movement…
3 key things to keep in mind…
– Control
– Quality
– Pace

TOTAL TIME…
40min for Tabata

Warm-up

3min…
KB Plank Race

Skill Work

5min Technique…
J-Hook
Spanish Wrap

6mins
In Pairs…Tabata
6 Rounds Each

1-2 Rope Climbs
3-6 Rope Stands
8-10 Ring Rows

Workout

3min Movement Prep…
In Pairs – 6 Rounds the alt
-BB Power Snatch 20/15-15/10
-T2R /HAH
-BB Upright Row 20/15-15/10
-HS Hold / Wall Hold
-BB Rows 20/15-15/10
-Burpees
-HSPU / DB Press 15/10-12.5/7.5
-Chin Ups / Ring Rows
________________________

Metcon (No Measure)

24min Death By TABATA…
8 Rounds – 6 SETS – 10-15 reps
:20 WORK / :10 REST

TABATA 1…
-BB Power Snatch 20/15-15/10
-T2R /HAH
TABATA 2…
-BB Upright Row 20/15-15/10
-HS Hold / Wall Hold
TABATA 3…
-BB Rows 20/15-15/10
-Burpees
TABATA 6…
-HSPU / DB Press 15/10-12.5/7.5
-Chin Ups / Ring Rows

POPULAR POSTS

Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!

  • This field is for validation purposes and should be left unchanged.

Learn more about our privacy & cookie policy.