POWER SNATCH + SLEDS

Power Snatch

120# x 2 x 5
140# x 2 x 5

Then

100m Sled Sprints (4 Plates)
 0:29 / 0:29 / 0:33

Then

3 Rds (2 Mins rest between sets)
2 MU
5 Hang Power Clean 140#

0:22 / 0:20 / 0:18

CLEAN & JERK + WOD

Clean & Jerk

155# x 1 
175# x 1 x 2
185# x 1 x 4

Then

10Mins AMRAP
2 MU
4 HSPU
20 Walking Lunges

Score = 7 Rds + 1 MU

Back feels good

HANG POWER CLEANS + JERK

Hang Power Clean
185# x 3
205# x 3
196# x 3
196# x 3

Jerk

185# x 1 x 3

CROSSFIT LEVEL 1 / PROWLERS

With Doug / Russell / Tracy
Prowlers 100m x 3
Sled Sprints 100mx 3

PROWLERS

5 Rds
50m Prowler + 230m
5 Plates

1:03 / 1:11 / 1:32 / 1:34 / 1:28

No fire...........

BOX SQUATS + WOD

Box Squat
Chains + 1 Pood KB x 2 x 5
Chains + 1 Pood KB + KB on bands x 2 x 5

Then

12 Mins AMRAP
(with 6Kg Vest)
5 HSPU
10 KTE
15 Squat

Score = 5 Rds + 3 HSPU

SNATCH + WOD

Snatch

155#F / 155#F / 155#F / 155# / 160#

Then

(With 6 Kg Vest)
21, 15 9 KBS 2 Pood
Between Sets
50 DU
400m

Time : 11:59

BATAM DAY 3

Batam Day 3

BATAM DAY 2

Batam Day 2

BATAM DAY 1

Batam Day 1

SNATCH + SLED SPRINTS

Snatch


126# x 2 x 8


Then


Sled Sprint 100m x 3 (4 Plates)


0:30 / 0:28 / 0:33 (Lionel / Lenny / Ali)

BOX SQUAT + WOD

Box Squat

With Blue Bands

140# x 2 x 10
190# x 2 x 2

Then

10Mins AMRAP
3 Deadlift 280#
5 HSPU
7 KTE

Score = 6 Rds + 1 HSPU

Back feels good, very happy.....

SHOULDER PRESS + WOD

Shoulder Press

151# / 156# / 160F .... Headache

Then

Alternating Tabata with 5Kg Vest

Squat
DU

Score : 399

CROSSFIT SINGAPORE GAMES 2011

12 Mins AMRAP
5 MU
10 Hang Power Clean 140#
20 Walking Lunge


Score : 4 Rds + 3 MU


Then


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


Time : 6:33

BOX SQUAT + WOD

Mike & Lisa In The House

Box Squat

Chains + 1 Pood x 2 x 10
Chains + 1 Pood + 70# x 2 x 2

Then

7, 5, 3 MU
Between sets
25 WallBall 10Kg
400m

Time : 11:40

SNATCH BALANCE + WOD

Snatch Balance

180#F / 190# PR / 195# F

Then

10, 8, 6, 4, 2 Push Jerk 140#
Between Sets
30 DU
30 Squat
(With 5 Kg Vest)

Time : 9:39

BOX SQUATS

With Lisa, Mike & Brett

Box Squats
135# x 2 x 1
185# x 2 x 10
205# x 2 x 1

Back Prehab

PROWLERS

With Fellow CFers from Malaysia, Brunei, Phillipines, Mike, Lisa and Brett

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

0:55 / 1:10 / 0:57

PROWLERS + SLEDS

With Mike, Lisa and Rich


Prowler 100m x 3
0:30, 0:42, 0:56

Sled Sprint 100m x 3
0:37, 0:36, 0:35

POWER SNATCH + WOD

Mike & Lisa in the House


Power Snatch
145# x 1 x 2
150# x 1 x 6

Then

1, 2, 3...10 KBS 1.5 Pood
50m between sets
with 5Kg Vest

Time : 5:18