CROSSFIT LEVEL 2 - SINGAPORE

Trainer WOD

10,8,6,4,2 Thruster 135#

50,40,30,20,10 DU

- 4:56

PARTNER WOD

Partner WOD With SlingShot (Cyclone)

3 Rds

400m

42 KBS 24Kg

21 Pull Up

Then

150 WallBall 10Kg

- 23:26

SNATCH BALANCE + SNATCH COMPLEX + PARTNER WOD

Snatch Balance

205# x 2

225# x 2

245#F

Snatch + 2 Hang Snatch

135# x 1

155# x 1

175# F

Teams Of 2 With Killer

5 Mins AMRAP

10 Back Squat 155# (Ground)

20 DU

5 Mins AMRAP

10 DeadLift 155#

5 HSPU

5 Mins AMRAP

10 Back Squat 155# (Ground)

20 DU

- 5 Rds + 4 DU

- 5 Rds + 4 DeadLift

- 5 Rds + 3 Back Squat

CLEAN & JERK + FRONT SQUAT + MET COND

Clean & Jerk

205# x 1

225# x 1

245#F

Front Squat 

255# x 5

265# x 5

275# x 5

8 Mins Ladder

1 MU

1 Front Squat (Ground) 185#

2 MU

2 Front Squat...

Then

5 Rds

100m + 5 Burpee

- 6 Rds

- 6:14 

CROSSFIT LEVEL 1 - CROSSFIT SINGAPORE

Clean & Jerk 

205# x 1 x 5

CROSSFIT LEVEL 1 - CROSSFIT SINGAPORE

7 Rds 

10 L Pull Up

10 Sit Up

- 19:27

CLEAN COMPLEX + BACK SQUAT

Clean + 2 Hang Clean + Jerk 

175# x 1

185# x 1 x 2

Back Squat 

275# x 5

295# x 5

ACTIVE RECOVERY

@ Home Team

Back Squat 

60Kg x 10 x 2

80Kg x 5 x 2

100Kg x 3 x 2

120Kg x 3 x 2

140Kg x 3 x 2

DeadLift

100kg x 3

120Kg x 3

130Kg x 3

140Kg x 2

145Kg x 1

PARTNER WOD

Partner WOD with Cyclone

7 Mins AMRAP

7 Thruster 115#

21 DU

7 Mins AMRAP

7 OHS 115#

21 DU

7 Mins AMRAP

7 OHS

21 DU

- 9 Rds + 5 DU

- 6 Rds

- 8 Rds + 7 Thruster

JERK + FRONT SQUAT + PARTNER WOD + VOLUME

Jerk 

205# x 1

225# x 1

245# x 1

Front Squat

275# x 1

315# x 1

335#F

Partner WOD with Bad Boy

15 Mins AMRAP

2 MU

4 HSPU

8 KBS 32Kg

- 11 Rds + 3 HSPU

Rest 15 Mins

Partner WOD with Lecter

10 Rds

10 WallBall 12Kg

10 Burpee

BATTLE ROYALE SQUAD TRAINING

Squad Training With Team China

Teams Of 3

120 Burpees

15 x 400m

BATTLE ROYALE SQUAD TRAINING

Squad Training With Team China

Back Squat 

60Kg x 10

60Kg x 10

80Kg x 5

80Kg x 5

100Kg x 5

100Kg x 5

Snatch 

60Kg x 1

60Kg x 1

70Kg x 1

70Kg x 2 x 2

Clean + Jerk 

70Kg x 1

70Kg x 1

80Kg x 1

80Kg x 1

80Kg x 1

3 Sets

1 Strict MU + 4 Kipping MU

PROWLER + VOLUME

100m Prowler

- 1.29 (5)

- 42 (5)

- 1.27 (4)

- 2.15 (4)

- 1.02 (5)

- 54 (5)

Rest 20 Mins

Every 2 Mins for 20 Mins

1 Clean + 2 Front Squat 185#

Rest 5 Mins

Strict Pull Up Ladder

8 Rds + 5 Strict Pull Up

SNATCH COMPLEX + SNATCH BALANCE + PARTNER WOD

1 Snatch + 2 Hang Snatch 

135# x 1

155# x 1

166# x 1

Snatch Balance 

185# x 1

205# x 1

225# x 1

Partner WOD With Bad Boy

Teams Of 2

400m

6 Rds 

15 Thruster 100#

15 Pull Up

400m

- 13:59

CROSSFIT LEVEL 1 - SHANGHAI

Trainer WOD with Joe + General

Clean & Jerk 

80Kg x 1

80Kg x 1

90Kg x 1

90Kg x 1

95Kg x 1

100Kg x 1

105Kg x 1

2 Clean + 2 Jerk 

80Kg x 1 x 2

CROSSFIT LEVEL 1 - SHANGHAI

Trainer WOD with Joe + General

15 Mins AMRAP

15 cal Row

10 KBS 32Kg

5 Strict HSPU

- 5 Rds

CROSSFIT LEVEL 1 - SHANGHAI

BR Event 5 With General + Adriana

300 Cal Row

Front Rack Hold

- 25:55

PROWLERS + VOLUME

8 Rds (5 Plates)

50m Prowler

21/15/19/20/26/2.03/1.03/26

Rest 20 Mins

1,2,3,4,5 

DeadLift 315#

MU

- 4:12

Rest 15 Mins

BnK Push Press

185# x 3

205# x 3

225#F

FRONT SQUAT + JERK + MET COND

Front Squat

295# x 1

315# x 1

335# F

Jerk 

205# x 1

225# x 1

245# F

12 Mins Ladder

2 WallBall 12Kg

2 Burpee

4 WallBall 

4 Burpee...

- 7 Rds + 1 Burpee

SNATCH + BACK SQUAT + 400M

Snatch 

185# x 1

185# x 1

185# x 1

Back Squat 

295# x 5

315# x 5

335# x 5

400m 

- 1:33

- 1:41

- 1:43

- 1:46

- 1:48

Strict MU Practise

x 1 x 7

BATTLE ROYALE TEAM EVENTS

Battle Royale Team Event 5 With Racer + Cyclone

300 Cal Row 

Front Rack Hold 155#

- 24:15

Rest 30 mins

Simulated Event 6

10,8,6,4,2 Thruster 135#

50m Before and After each Set

- 12:49