CrossFit TW18 Staines 29/05/19

CrossFit TW18 – CrossFit

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5min Brief…

Athlete Goal…
Consistency in building strength in Pull & Push Movements

Athlete Focus…
Controlled Movements

45min Warm Up/Strength/Workout


20s On 10s Off
2 Rounds…
Kip Swings
Ring Rows

Strength & Conditioning

Metcon (No Measure)

7min …4 Rounds
35s On 15s Off
Strict Pull Ups
DB Seated Press 15/10-10/5

14min…4 Rounds
35s On 15s Off
Neg Pull Ups
DB Upright Row 12.5/10-10/7.5
Straight Arm Pulldowns
DB Front 2 Side Raise 7.5/5-5/2.5


Metcon (No Measure)

20min EMOM…
5 Rounds…
Min 1 – 45s(15) Band Pulls Downs
Min 2 – 45s(150m) Sprint (15-10 Burpees)
Min 3 – 45s(14-10)T2R
Min 4 – 45s(200m) Row


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