BENCH PRESS + HANG POWER CLEAN

Am

Bench Press

164# x 2 x 10

Good Morning

74# x 10 x 2

Abs

Pm

Hang Power Clean
165# x 2 x 8
171# x 2 x 2

Then

Alt Tabata
Pull Up
Box Jump

Score = 147

SNATCH BALANCE + WOD

Snatch Balance

160# / 175# / 175# / 175#

Then

Alt tabata
KBS 2 Pood
DU

Score = 288

BOX SQUAT + WOD

Box Squat with Brett

Chains + 24Kg KB x 2 x 10

Then

30, 20, 10 WallBall 10Kg
Btw Sets
12 KBS 2 Pood
30 DU

Time : 5:45

CROSSFIT SINGAPORE LEVEL 1

Power Snatch with Brett

155# x 1 x 10

SHOULDER PRESS

Am


Shoulder Press

131# x 3
136# x 3
140# x 3 x 2

DB Shoulder Press

15Kg x 10
15Kg x 9

AB Wheel

BOX SQUAT

Box Squat

Chains + 1.5 Pood x 2 x 10
Chains + KB + 50# x 2 x 2

BACKSQUAT

Am

Back Squat

280# x 3 x 3

OHS

140# x 5 x 2

BENCH PRESS

Am

Bench Press

190# x 2 x 5

DB Bench

20Kg x 15 x 1
25Kg x 12 x 1

Famers Walk 400m (1.5 pood)

BOX SQUAT + SPRINTS

Box Squat

Chains + 1.5 Pood KBs x 2 x 10
Chains + KBs + 50# x 2 x 2

50m Sprints x 8 (secs) = 7, 7, 7, 7, 7, 8, 8, 8

BACK SQUAT + CLEAN + WOD

Am

Back Squat

280# x 3 x 3

Push Press BnK

140# x 3
164# x 3
175# x 3


Pm

Clean

230# PR / 235.5# PR

Then

12mins AMRAP

7 Front Squat 140#
14 Pull Up
50 DU

Score = 4 Rds + 1 Pull Up

BACK SQUAT + FRONT SQUAT

Am

Back Squat

250# x 5 x 3

Push Press (BNK)

140# x 3 x 3

Pm

Front Squat

280# / 300#F / 304#F / 230# / 230# / 230# / 250# 

BACK SQUAT + SHOULDER PRESS

Am

Back Squat

280# x 3 x 5

Pm

Shoulder Press

160# / 164# / 170#F / 151# / 151# / 151# / 160#

BACK SQUAT

Back Squat

340# / 360#F / 362#F / 351#F / 351#F

PROWLERS

Prowlers 50m

5 plates x 4 : 0:20 / 0:25 / 0:22 / 0:35
4 plates x 2 : 0:18 / 0:24

POWER CLEAN + PROWLERS + SLEDS

Power Clean

190# x 1 x 8
210#F
201# x 1

Then

100m Prowler x 2 ( 5 Plates) : 0:52 / 1:50
100m Sled Sprint x 2 (5 Plates) : 0:51 / 0:59

BOX SQUAT + WOD

Box Squat with Eugene / Wong / Mike G 



Chains + 1 pood  x 2 x 6


Chains + 1 Pood + 70# x 2 x 4


Chains + 1 pood + 80# x 2 x 2


Then

35, 25, 15 WallBall 10 Kg
Between Sets Do
400m
15 KBS 2 Pood

Time = 14:14 (with 6Kg Vest)

SNATCH + WOD

Snatch

155# / 160# / 164.4# PR / 168#F / 168#F

Then

10Mins AMRAP
4 HSPU
8 Pull Up
16 Squat

Score = 7 Rds + 1 HSPU