POWER CLEAN & JERK + WOD

AM

Power Clean & Jerk

140# x 1 x 2
160# x 1 x 2
171# x 1 x 5

Shoulder + Back Rehab

SNATCH + WOD

Am

Snatch

100# x 3 x 2
120# x 2 x 3
140# x 1 x 7

Back Rehab


PM

5, 10, 15 OHS 140#
21, 15, 9 TTB

Time : 4:51

PARTNER WOD

Partner with Andrew

30mins

20 Steps OHWL 45#

AMRAP
7 Push Up
21 DU

Score = 36 Rds

SLEDS SLEDS SLEDS

Sled Low Pull 50m x 3

Reverse Pull 50m x 3

Sled Sprint 50m x 3

90#

Shoulder + Back Rehab

BACK SQUAT + WOD

AM

Back Squat

140# w/ Chains x 2 x 5
190# w/ Chains x 2 x 5

Back + Shoulder Rehab


PM

10 mins AMRAP
6 Pull Up
12 KBS 1.5 Pood
230m

Score = 7 Rds

POWER CLEAN & JERK + WOD

AM

Power Clean & Jerk

140# x 2 x 1
160# x 1 x 6

PM

5 Rds
4 MU
8 BoxJump 24"
12 WallBall

Time : 8:01

SNATCH DEADLIFT + WOD

Snatch DeadLift

190# x 3 x 5

Then

5 Rds
4 HSPU
8 DeadLIft 250#
24 Du

Time : 7:41

YJ FAREWELL

Partnered with Alistair and YJ

18 Rds
3 Clean + Jerk 140#
6 Push Up
9 Boxjump
12 Squat

Time : 1Hr 1Min 8 Sec

I'M A CROSSFIT PURIST

8 Mins AMRAP 

9 Pull Up 

7 Hang Power Clean 140# 

5 HSPU 

Score: 5 Rds 

I Live, Eat, Sleep and Train CrossFit. I'm a farking Purist and it's the ONLY tool I'll use. Until there is another way of training that produces results that will increase my work capacity across broad time and modal domains, I'll steal and use it. Until then I'll engage all other supplementary Disciplines just to make CrossFit Better, NOT the other way round. Why??? Because it is my passion, it simply works and I'm farking good at my Craft. Moreover, I've helped hundreds of ordinary folks, National Athletes, Special Forces, and Kids from broken homes regain Fitness and hope thru CrossFit. Yes, it all came with sacrifices but there is no success without sacrifices. Is it all worth it?? Fark Yeah!!! No one will understand why and what I am going thru until they have embraced the same Passion as I do, The passion for Coaching Movements.......

POWER CLEAN + WOD

AM

Power Clean

140# x 3 x 2
160# x 2 x 2
180# x 1
190# x 1 x 2
201# x 1 x 5


PM

15, 12, 9
OHS 140#
Burpees

Time : 5:29

SNATCH + WOD

AM

Snatch
120# x 3 x 2
140# x1 x 6

PM

40, 30, 20, 10 WallBall
3 Mu + 30 Du btw set

Time : 8:57

WEIGHTED PULL UP + WOD

Weighted Pull Up

32Kg / 40Kg / 44 F

Then

5 Rds
3 Power Clean 151#
5 Thruster 151#
7 Burpee

Time : 8:28

TEAM WOD

Partnered with QX and Lih

7 Burpees
600 WallBall
1200 Double Under

Time : 59:16

POWER SNATCH + WOD

Power Snatch

151# / 160F / 160F / 151#

10, 8, 6, 4, 2 OHS 140#
50, 40, 30, 20, 10 DU

Time : 5:42

WOD

5 Rds
21 Push Up
15 KBS 1.5 Pood
9 BoxJump

time : 7:02

Fundamentals Class @ 1900hr

PARTNER WOD

20mins AMRAP
140# Barbell Walk
AMRAP
KB Snatch
Squat

Partner with Chris + Lionel

Score= 943

WOD

3 Rds
5 MU
10 Push Press 100#
30 DU

Time : 6:09

SNATCH HIGH PULL + WOD

Snatch High Pull
140# x 3 x 2

Then

5, 10, 15, 20 KBS 1.5 Pood
20, 15, 10, 5 WallBall
230m btw set

Time : 8:03

Then

5 Rds
5 KTE
5 Burpee
15 Du

Time : 3:50

WOD

Back Rehab

Then

6, 5, 4...1 Clean & Jerk 140#
1 Rd Cindy btw set

Time : 7:26

Then

TaBaTa Squat

Lowest Score : 21

WOD

Clean & Jerk

140# x 1 x 3
160# x 1 x 6

then


4 Rds
5 OHS 140#
7 TTB
9 BoxJump 24"

Time : 3:37