CROSSFIT LEVEL 1 - CROSSFIT SINGAPORE

21,15,9

Power Snatch 95# 

Bar Over Burpee

(5 Mins Cut)

Rest 5 Mins

15,12,9

Power Snatch 135#

Bar Over Burpee

(5 Mins Cut)

- 12/15 Snatch

- 9/15 Burpee

BOX TOUR ACTUALIZE CROSSFIT

Team WOD With IceMan

8 Mins = 1RM OHS

Then

20 Mins AMRAP

2 Rope Climb

15 Thruster 95#

- 90Kg

- 9 Rds + 10 Thruster

FRONT SQUAT + SNATCH + MET COND

Front Squat 

225# x 3

275# x 3

295# x 3

Snatch 

135# x 1

165# x 1 x 2

3 Rds 

15 OHS 115#

400m

- 11:08 (G)

TEAM WOD

Team WOD with Mel + Tok

Teams Of 3

15 Rds

10 KBS 32KG

10 Pull UP

15 Rds

10 WallBall 12Kg

30 DU

- 38:36

1K ROW + TEAM WOD

1K Row x 3 Sets (Rest 3 Mins)

- 3:43

- 3:44

- 3:44

Teams Of 3 With Tower + Hock

9 Rds

100m + 7 Burpee

5 Mins = 3 RM Thruster 

9 Rds 

100m + 7 Burpee

- 7:44

- 185#

- 8:09

BOX TOUR - IRONFITNESS CROSSFIT

@ Iron Fitness With PitBull

Push Press

80Kg / 90Kg / 100Kg / 110KG F

Teams of 2

15 Mins AMRAP

10 WallBall 10Kg

33 DU

- 12 Rds

SNATCH DEADLIFT + PARTNER WOD + SNATCH BALANCE + SNATCH + PARTNER WOD

AM With Bionic + Marilyn

Snatch DeadLift

235# x 3

255# x 3 x 2

Teams Of 3

10 Mins AMRAP

7 Hang Power Clean 135#

7 Burpee

10 Mins AMRAP

7 Front Squat 135#

7 Ring Dip

- 15 Rds

- 15 Rds

PM

Snatch Balance
205# x 1
225# x 1
245#F

Snatch 
155# x 2 x 2
175# x 2 x 2

Partner WOD with SlingShot
15 Mins AMRAP
4 HSPU
8 KBS 32Kg
12 Squat

- 15 Rds + 8 Squat

OHS 3RM + TNG POWER CLEAN + PARTNER WOD

3RM OHS = 225#

OTM 10 Mins 

3 TNG Power Clean = 205#

Teams Of 2 With Racer (Piotr)

10 Mins AMRAP

7 Thruster 135#

21 DU

Rest 2 Mins

10 Mins AMRAP

7 DeadLift 225#

21 DU

- 9 Rds + 6 Thruster

- 12 Rds + 1 DeadLift

CLEAN & JERK + FRONT SQUAT + WOD

Clean & Jerk 

205# x 1

225# x 1

245#F

Front Squat 

225# x 5

245# x 5

12 Mins Ladder

2 WallBall 12Kg

2 Pull Up

4 WallBall

4 Pull Up

- 8 Rds + 15 Pull Up

JERK + FRONT SQUAT + WOD

Jerk 1RM

225# / 245# / 265#

Front Squat 1RM

275# / 315# / 335#F

12 Mins AMRAP

5 HSPU

7 TTB

15 WallBall 12Kg

- 4 Rds + 10 WallBall

SNATCH DEADLIFT + PARTNER WOD + SNATCH + BACK SQUAT + WOD

AM With Bionic

Snatch DeadLift

225# x 3

245# x 3 x 2

Teams Of 2

15 Mins AMRAP

10 WallBall 12Kg

5 Burpee

- 13 Rds + 2 Burpee

PM

Snatch

175# x 1

185# x 1

196#F

Back Squat 

275# x 5

295# x 5 x 2

15 Mins AMRAP

30 MU

30 Snatch 135#

- 30 MU + 21 Snatch

FRONT SQUAT + CLEAN COMPLEX + WOD

Front Squat 

235# x 5

275# x 5

25# x 5

2 Clean + 2 Jerk 

165# x 1

205# x 1

225# x 1

3 Rds

4 Mins AMRAP

3 Power Clean 185#

6 Push UP

9 Squat

Rest 1 Mins

- 4 Rds + 3 PC

- 4 Rds

- 3 Rds + 1 PC

DEADLIFT + CLEAN & JERK + WOD

DeadLift

325# x 3

347# x 3

367# x 3

Clean & Jerk

185# x 1

207# x 1

227# x 1

10 Mins

Odd = 5 MU

Even = Max DU

MU = 5/2/2/3/3 = 15

DU = 70/70/60/55/55 = 310

PARTNER WOD

Partner WOD with Racer

Teams of 2

7 Mins AMRAP

7 Thruster 115#

21 DU

7 Mins AMRAP

7 OHS 115#

21 DU

7 Mins AMRAP

7 Thruster 115#

21 DU

- 9 Rds + 17 DU

- 8 Rds

- 7 Rds

PARTNER WOD

Partner WOD With Cobra (Hock)

Teams Of 2

30 MU

150 WallBall 12Kg

6 x 400m

- 33:10

FRONT SQUAT + CLEAN & JERK + MET COND + PROWLER

Front Squat 

225# x 5

245# x 5

265# x 5

Clean & Jerk 

185# x 1

205# x 1 x 2

12 Mins AMRAP

3 DeadLift 

3 Hang Squat Clean 

3 STO

205#

- 4 Rds + 2 Hang Clean 

50m Prowler (3 Plates)

25/32/28

SNATCH COMPLEX + SNATCH BALANCE + BENCHMARK

Snatch 

155# x 2 x 2

175# x 2 x 2

Snatch Balance 

185# x 1

205# x 1

225# x 1

Helen - 12:09 

CROSSFIT LEVEL 1 - SHENZHEN CROSSFIT STARTFIRE

Partner WOD With Mason

10 Rds  (11 Mins Cut)

7 KBS 32Kg

9 TTB

21 DU

5 Mins = 3RM OHS (ground)

- 9:09

- 80Kg

Evening

15,12,9,6,3 Bike Cal

5,4,3,2,1 MU

- 6:20

CROSSFIT LEVEL 1 SHENZHEN

Trainer WOD @ CrossFit StartFire

With General, Leah, Ed, Grace

10,8,6,4,2 Strict HSPU

2,4,6,8,10 Power Clean 80Kg

- 12:15

CROSSFIT LEVEL 1 - SHENZHEN CROSSFIT STARTFIRE

Trainer WOD With General, Leah, Ed

10,8,6,4,2 Strict HSPU

2,4,6,8,10 Power Clean 80Kg

- 12:15