TRAINER WOD - CROSSFIT LEVEL 2 BEIJING

Trainer WOD with Kurtis, General and Feng

Back Squat 

120Kg x 3

140Kg x 3

150Kg x 3

160Kg x 1

100Kg x 30 = 2:32

PM

3 Rds

5 STO 85Kg

50 DU

- 3:50

CROSSFIT GAMES OPENS 16.1

Opens @ CrossFit Long

16.1

20 Mins AMRAP

25ft OHWL 95#

8 Bar Facing Burpee

25ft OHWL

8 C2B

- 6 Rds + 7 Burpee = 168 

SNATCH BALANCE + SNATCH COMPLEX + WOD + VOLUME

Snatch Balance

205# x 2

225# x 1

245# x 2

Snatch + 2 Hang Snatch

135# x 1

155# x 1

175# x 1

12 Mins Ladder

2 OHS 115#

2 TTB

4 OHS

4 TTB

- 8 Rds

Rest 30 Mins

100 DU

50 Snatch 95#

25 Bar Over Burpee

- 10:46

TRAINER WOD

Trainer WOD with Ed + General 

5 Rds

5 DeadLift 125Kg

10 Bar Over Burpees

- 5:39

TRAINER WOD

Partner WOD with General

10 Mins AMRAP

5 HSPU

7 DB Hang Squat Clean 20Kg

9 TTB

- 7 Rds + 6 TTB

CROSSFIT LEVEL 1 - SHANGHAI

With General @ CrossFit BIM

Clean + 2 Hang Clean + Jerk 

80Kg x 1

90Kg x 1

90Kg x 1

Back Squat 

140Kg x 3

150Kg x 3

150Kg x 3

PROWLERS + VOLUME

5 Rds 

50m Prowler + 200m Sprint

1:15 (4)

1:10 (5)

1:30 (5)

1:28 (4)

1:11 (5)

Rest 20 Mins

10 Snatch 135#

10 Snatch 155#

10 Snatch 175#

- 12:23

JERK + FRONT SQUAT + PARTNER WOD

Jerk 1RM

225# / 245# / 265#

Front Squat 1RM

275# / 315#F / 315#

Partner WOD with Killer

15 Mins AMRAP

3 DeadLift 185#

3 Hang Squat Clean 185#

3 STO 185#

- 15 Rds

BACK SQUAT + SNATCH + WOD

Back Squat 

295# x 3

315# x 3

335# x 3

Snatch 

175# x 1

185# x 1

185# x 1

12Mins AMRAP

15 MU

50 Thruster 100#

150 DU

- 1 Rd

CROSSFIT LEVEL 1 - DUBAI

CrossFit Level 1 Trainer WOD with Joe Degain

15 Mins AMRAP Strict Pull Up

- 90

Then

15 Mins AMRAP Burpee Box Jump 24'

- 81

PARTNER WOD + BENCHMARK

Partner WOD with Bad Boy

9,12,15,18,21 Burpee

AES 100m

Then

21,18,15,12,9

WallBall 12Kg

Pull Up

- 39:17

Rest 20 Mins

"Christine"

205# 

20' Box

- 11:24

PARTNER WOD

Partner WOD With Cyclone (Marilyn)

1000m

75 TTB

800m

95 KBS 36Kg

600m

205 DU

- 31:41

BACK SQUAT + JERK + EMOM + VOLUME

Back Squat 1RM 

335# / 355# / 365#

Jerk  1RM

225# / 245# / 265#F

EMOM 10 Mins

3 Strict HSPU

3 DeadLift 275#

Rest 15 Mins

9,7,5 

Bar MU

Thruster 165#

- 14:43

TEAM WOD

Team WOD with SlingShot + Cyclone

Teams Of 3

15 Mins AMRAP

3 MU

5 Power Snatch 135#

21 Squat

Then

8 Mins = 5 RM Front Squat (Ground)

- 8 Rds + 2 MU

- 225#

CLEAN COMPLEX + FRONT SQUAT +MET COND + VOLUME

Front Squat 

275# x 3

295# x 3

315# F

Clean + 2 Hang Clean + Jerk

185# x 1

205# x 1

205# x 1

3 Rds

400m

15 Burpee

20 Wallball 12Kg

- 14:47

Rest 30 Mins

12 Mins Ladder

3 OHS 100#

3 C2B

6 OHS

6 C2B.....

- Rd Of 15s + 15 OHS

SNATCH + BACK SQUAT + MET COND

Snatch

175# x 1

185# x 1

196# x 1

Back Squat

275# x 3

315# x 3

335# x 3

12 Mins AMRAP

25 Squat Clean 155#

50 Pull Up

100 DU

- 1 Rd + 7 Cleans

Rest 10 Mins

3 Sets

15 GHD Sit Up

15 Hip Extension