POWER SNATCH + PROWLER

Power Snatch
115# x 2 x 2
126# x 2 x 2
137# x 2 x 5

Prowler (2plates) 100m
0:33, 0:35, 0:39

PUSH PRESS + WOD

Push Press

170# / 190# / 201#F / 201# / 201#

Then

6 Rds
3 Clean & Jerk 151#
5 Clapping Push Up
7 Pull Up
9 Squat

Time : 6:41

Back Rehab

YOUTH COACHING COURSE DAY 2

YOUTH COACHING COURSE DAY 2

YOUTH COACHING CERT DAY 1

YOUTH COACHING CERT DAY 1

YOUTH COACHING CERT DAY 1

YOUTH COACHING CERT DAY 1

CLEAN & JERK + WOD

Clean & Jerk

135# x 2 x 2
146# x 2 x 3
157# x 2 x 2

Then

2, 4, 6, 8, 10 OHS 120#
21, 18, 15, 12, 9 KTE

Time = 8:01

Back feels good... Good news

PROWLERS

Prowler 50m + 100m + Prowler 50m
5 Rds (3 Plates)

1:03, 1:06, 1:22, 1:25, 1:01

POWER CLEAN + WOD

Power Clean

135# x 3
155# x 2 x 1
166# x 2 x 5

Then

15, 20, 25 Pull Up
Between set
10 Wallball 10Kg
400m

Time : 10:03

SNATCH + WOD

Snatch

146#F x 3 / 146# / 146#

Then

70 Ring Dips
on the minute 10 Squats

Time : 5:50

PROWELRS + SLEDS

Prowlers
100m x 3 (3 Plates)

Sled Sprints
100m x 3 (3 Plates)

MU+ OHWL + DU

Back Rehab

Then

10Mins AMRAP
5 MU
20 OHWL 45#
50 DU

Score = 3 Rds + 9 OHWL

PULL UP + KBS + 230M

Back Rehab

Then

30, 20, 10
Pull Up
KBS 1.5 Pood
230m

Time : 9:48

WAYNE P

Partnered with Alistair + Justin (Shadow)

20Mins
100m Farmers Walk 1.5 Pood (2nd Storey)
AMRAP
5 Power Clean 140#
10 Push Up

Score = 17 Rds

POWER SNATCH + WOD

Power Snatch
120# x 1 x 2 
131# x 1 x 6

Then

21, 15, 9
OHS 120#
Pull Up

Time : 4:49


Then

230m 1:1
0:38. 0:42, 0:42, 0:50, 0:45

Then
Back Rehab

OHS + SPRINTS

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

Then
230m Sprint
work : rest
1:1

0:47, 0:49, 0:48, 0:51, 0:56

SLEDS, PROWLERS + WOD

Sled Sprints (3 Plates)
50m x 2
100m x 1

Prowler (3 Plates)
50m x 2

Then

10mins AMRAP
5 HSPU
10 KBS 1 Pood
15 Squat

Score : 6 Rds + 1 HSPU

Then

Back Rehab

OHS + WOD

OHS
140# x 3 x 1
160# x 2 x 3

Then

9, 6, 3 MU
12 BoxJump + 400m between sets

Time : 10:40

HAPPY 2ND BIRTHDAY CROSSFIT SINGAPORE

Partnered with Alistair


15 Rds
3 Thruster 140#
6 Clapping Push Up
9 WallBall 10Kg
12 Burpees

Time : 1:03:10

PROWLERS + HSPU

Power Clean

135# x 2 x 1
155# x 2 x 5

10, 8, 6, 4, 2 HSPU
50m Prowler between sets (3 Plates)

Time : 7:51

PROWLERS + SLEDS

Prowlers (2 Plates)
50m + 20 Squat + 50m
2 Rds

Sled Sprint (2 Plate)
50m + 20 Squat + 50m
3 Rds