CROSSFIT LEVEL 1 TRAINER WOD

Trainer WOD - RCF MeWellness ShangHai

12 mins

2 Power Clean 

2 Hang Clean

4 Front Squat 

1 Jerk 

185# / 205#

CROSSFIT LEVEL 1 TRAINER WOD

Trainer WOD - RCF MeWellNess ShangHai

15 Mins AMRAP

35 DU

7 BoxJump 24'

5 TTB

3 Clean 135#

Score - 8 Rds + 2 BJ

SNATCH + FRONT SQUAT + PARTNER WOD

Snatch 

185# x 1 x 2

205#F

Front Squat 

275# x 3

295# x 3 x 2

Partner WOD with Killer

5 Mins AMRAP

3 MU

5 DeadLift 295#

Rest 1 min

5 Mins AMRAP

5 Snatch 115#

15 DU

Rest 1 min

5 Mins AMRAP

3 MU

5 DeadLift 295#

- 5 Rds + 2 MU

- 5 Rds + 4 DU

- 5 Rds + 2 MU

BACK SQUAT + CLEAN COMPLEX + WOD + VOLUME

Back Squat 

315# x 3

355# x 3

365# x 3

Clean & Jerk (2+1) x 3

185# x 1

205# x 1 x 2

Death By Burpees = 13 Rds + 5 Burpee

Rest 5 mins

Row 1 K = 4:21

PROWLERS + VOLUME

4 Rds (5 Plates)

50m Prowler + 200m Sprint

1:01 / 1:08 / 1:09 / 1:16

Rest 15 Mins

15,12,9,6,3 Wallball 12Kg

30,24,18,12,6 DU

- 4:07

Rest 5 mins

Row 1 K

- 4:30

Rest 5 Mins

Run 1 K

- 6:15

PARTNER WOD

Partner WOD with Cyclone

3 Rds (18 Mins Cut)

400m

24 Pull Up

42 KBS 24Kg

- 14:08

Then

10 Mins AMRAP

10 Thruster 100#

30 DU

- 8 Rds + 15 DU

OHS + SNATCH PULL + BACK SQUAT

OHS

265# / 275# / 295#F

Snatch Pull

245# x 3

265# x 3

275# x 3

Back Squat 

335# x 2

365# x 2 x 2

CLEAN & JERK + BACK SQUAT + PARTNER WOD

Clean & Jerk 

225# x 1

245# x 1

255# x 1

Back Squat

315# x 2

335# x 2

365# x 2

Partner WOD with Racer

50 MU

75 Burpee

100 WallBall 12Kg

- 25:58

SNATCH BALANCE + SNATCH COMPLEX + PARTNER WOD

Snatch Balance

185# x 1

225# x 1

245# x 1

Snatch TnG

155# x 2 x 2

175# x 2

Partner WOD With SlingShot

4 Sets

200m

4 Rds

7 TTB

21 DU

- 14:33

PROWLERS

8 Rds

50m Prowler (5 plates)

16/14/15/18/16/18/39/19

JERK + PARTNER WOD

Manila Karen + Melvin Wedding

Jerk 

225# / 245# / 265#F

Partner WOD With Hunter

50, 40, 30 

Thruster 135# + Pull Up

- 15:18

PARTNER WOD

Partner WOD with Tattoo (Killer)

12,18,15,12,9 Wallballs 12Kg

AES 100m

(12 mins Cut)

- 11:02

Rest 3 Mins

9,12,15,18,21 WallBalls 12Kg

AES 100m

(12 mins Cut)

- DNF 7 WallBalls + 100m to go

CLEAN COMPLEX + BACK SQUAT + PARTNER WOD

Clean + Hang Clean + Jerk 

185# x 1

205# x 1 x 2

225# x 1

Back Squat 

335# x 2 x 3

Partner WOD With Killer

7 Mins AMRAP

3 DeadLift 315#

5 HSPU

- 9 Rds + 3 HSPU

Rest 1 min

7 Mins AMRAP

5 Hang Power Clean 155#

15 DU

- 11 Rds + 3 DU

FRONT SQUAT + SNATCH + WOD

Front Squat 

315# x 2 x 3

Snatch 

185# x 1 x 3

5 Rds

Odd Min Max thruster 100# = 64

Even Min Max Burpee         = 41

Score = 105

TEAM WOD + VOLUME

3 RM Thruster (Ground)

205# x 3

225# x 3 PR

Team WOD with HardKnox + Eugene

800m

150 WallBall 12Kg

800m

150 WallBall

800m

- 30:17

OHS + SNATCH PULL + BACK SQUAT + VOLUME

OHS 1RM

265# / 275#F / 275#F

Snatch Pull

245# x 3

275# x 3

275# x 3

Back Squat 

315# x 2

335# x 2

365# x 2

OTM 5 Mins

3 Snatch 146#

PROWLERS + VOLUME

3RM Thruster Behind Neck

185# x 3

225# x 3

245# x 3

Rest 5 mins

5 Rds

100m Prowler (5 Plates)

34 / 37 / 1:40 / 1:04 / 1:17

Rest 20 Mins

5,4,3,2,1 

DeadLift 365#

HSPU

- 3:55

Rest 5 mins

5,4,3,2,1

Thruster 135#

MU

- 4:33

Rest 30 mins

- 1:38

SNATCH COMPLEX + SNATCH BALANCE + WOD

Snatch + Hang Snatch 

165# x 1

175# x 1 x 2

Snatch Balance

185# x 1

225# x 1

245# x 1

5 Rds

90 Secs

4 MU + AMRAP DU

Rest 60 Secs

Score = 65 / 75 / 70 / 65 / 60 = 335

BACK SQUAT + CLEAN & JERK + WOD

Back Squat

315# x 2

335# x 2

355# x 2

Clean & Jerk 

185# x 1

205# x 1

225# x 1

21,18,15,12,9

WallBall 12Kg + Burpee

AS 100m

Time : 14:13

CROSSFIT LEVEL 1 HGST KUCHING

Back Squat 1RM

385# / 405# / 425#F

30 Unbroken Back Squat 225#

1:44 

CROSSFIT LEVEL 1 KUCHING HGST

@ HGST Kuching

20 mins AMRAP

300m

30 KBS 24 Kg

Score = 7 Rds + 300m