CROSSFIT LEVEL 2 - TRAINER WOD

Trainer WOD with Cherie, Ed, General 

Every 2 Mins 

2 Hang Snatch

60Kg x 2 x 2

70Kg x 2 x 3

80Kg x 2 x 1

CROSSFIT LEVEL 2 - TRAINERS WOD

CrossFit Level 2 Trainer WOD with Cherie, Ed, General

3 Rds

1000m Row

42 KBS 24Kg

21 Pull Up

- 28:31

CROSSFIT LEVEL 2 - SHANGHAI

CrossFit Level 2 - CrossFit BIM

With General + Miya

Teams Of 3

9 Rds

10 Cal Row

10 Burpee

- 9:36

Back Squat 

120Kg x 1

140Kg x 1

160Kg x 1

Teams Of 3

15 Mins AMRAP

5 HSPU

10 Cal Row

15 WallBall 10Kg

- 8 Rds + 5 HSPU

CLEAN COMPLEX + FRONT SQUAT + MET COND

Hang Clean + Clean + Jerk 

185# x 1

205# x 1

225# x 1

Front Squat 

225# x 5

245# x 5

285# x 3

3 Rds

7 MU

10 Hang Power Clean 135#

400m

- 14:26

CROSSFIT LEVEL 1 - BEIJING CROSSFIT LONG

Trainer Partner WOD with James Hobart

25 Mins AMRAP

20 WallBall 10Kg

5 Back Squat 60Kg / 100Kg / 110Kg / 110Kg

5 Burpee Box Jump Over 56'

15 Cal Row

- 7 Rds + 5 Back Squat  

CROSSFIT LEVEL 1 - BEIJING CROSSFIT LONG

Trainer WOD with General, James Hobart, Adriana + Kate Gordan

20 mins AMRAP

1 Rope Climb 15'

10 Push Up

15 Cal Row

- 6 Rds + 15 Cal Row

PROWLERS + VOLUME

5 Rds (5 Plates)

50m Prowler + 50m Sprint + 50m Prowler

1:30 / 1:39 / 1:54 / 2:40 / 2:01

Rest 20 Mins

In 15 Mins

3 Rds

Row 250m

15 WallBall 12Kg

30 DU

5RM Front Squat (Ground)

- 7:14

- 235# PR (Ground)

Rest 5 mins

EMOM 1 Snatch

155# x 1 x 3

165# x 1 x 3

SNATCH COMPLEX + SNATCH BALANCE + PARTNER WOD

Hang Snatch + Snatch

155# x 1

165# x 1

175# x 1

Snatch Balance 

185# x 2

205# x 2

225# x 1

Partner WOD with Killer (Jiho)

 in 15 Mins

10 Rds

7 OHS 100#

7 TTB

With Remaining Time AMRAP Burpees

- 87 Reps

CROSSFIT LEVEL 1 BEIJING - CROSSFIT LONG

Trainer WOD @ CrossFit Long

With Leah + General + Emperor + Tiger + Ida

EMOM 

Back Squat x 1

Hang Snatch x 1

140Kg x 1 / 60Kg x 1

160Kg x 1 / 70Kg x 1

160Kg x 1 / 70Kg x 1

160Kg x 1 / 75Kg x 1

160Kg x 1 / 75Kg x 1

PM

21,15,9

Row Cal

Push Press 40Kg

- 4:38

Strict Pull Up Ladder = 7 Rds + 4

Max Strict Ring Dip = 20

CROSSFIT LEVEL 1 - BEIJING CROSSFIT LONG

Trainer WOD @ CrossFit Long

With Leah + General + Emperor + Tiger + Ida

10 Mins = 1RM Push Press

80Kg x 1

100Kg x 1

2 Mins AMRAP DU = 130

Tabata Air Squats = 8/14/14/14/14/14/14/14

2 Mins AMRAP Box Jump = 36 

PARTNER WOD

Partner WOD with Bad Boy

Teams Of 2

7 Mins AMRAP

5 Thruster 135#

10 Pull Up

7 Mins AMRAP

5 DeadLift 275#

10 Ring Dip

7 Mins AMRAP

5 Thruster 135#

10 Pull Up

- 10 Rds

- 3 Rds + 2 Ring Dip

- 7 Rds + 1 Thruster

CROSSFIT LEVEL 2 - BEIJING CROSSFIT LONG

Trainer WOD With General 

Teams Of 2

10 Mins AMRAP

3 Hang Power Snatch 95#

6 Pull Up

9 WallBall 10Kg

- 12 Rds + 4 WallBall

SNATCH BALANCE + SNATCH COMPLEX + PARTNER WOD

Snatch Balance 

175# x 2

185# x 2 x 2

Hang Snatch + Snatch

155# x 1 

175# x 1 x 2

Teams Of 2 With Eva

7 Mins AMRAP

5 Snatch 135#

25 DU

7 Mins AMRAP

5 MU

25 DU

- 7 Rds + 5 Snatch

- 5 Rds + 5 MU

CROSSFIT LEVEL 1 - SHANGHAI HUANGPU

Trainer WOD with Nolan

Every 2 Mins

 2 Hang Snatch

40Kg x 2

50Kg x 2

60Kg x 2

70Kg x 2

75Kg x 2

80Kg x 2

85Kg x 2