SNATCH + BACK SQUAT + MET COND

Snatch 

165# x 1

185# x 1

196#F

Back Squat 

305# x 1

325# x 1

345# x 1

5 Rds

90 Secs

200m + AMRAP WallBall 10Kg

Rest 30 Secs

- 16 / 13 / 14 / 13 / 12

CLEAN & JERK + FRONT SQUAT + MET COND

Clean & Jerk 

205# x 1 x 3

Front Squat 

275# x 1

285#F

15 Mins AMRAP

15 MU

50 Thruster 95#

100 DU

- 1 Rd + 10 MU

CROSSFIT SINGAPORE ANNIVERSARY

Partner WOD With Sacha

400m

70 WallBall 12KG

70 Burpee

400m

70 KBS 36Kg

70 Burpee

400m

- 22:22

TEAM WOD

Team WOD With Wolverine + Trojan

15 Mins = 1RM Snatch

175#

Then

15 Mins AMRAP

3 MU

7 Snatch 115#

- 10 Rds + 3 MU

CLEAN & JERK + PARTNER WOD

In 15 Mins 

1RM Clean & Jerk 

205# / 225#

Partner WOD With Sacha

12 Mins AMRAP

100m + 10 Thruster 95#

Rest 2 Mins

12 Mins AMRAP

30 DU + 100m

- 10 Rds + 100m

- 12 Rds

500m ROW + BACK SQUAT + MET COND

500m Row x 3

- 1.50

- 1.46

- 1.47

Back Squat 

325# x 1

325# x 1

345# x 1

5,4,3,2,1 Clean & Jerk 155#

AES 2 Rds Cindy

- 12:26

SNATCH + PROWLERS + PARTNER WOD

In 15 Mins 1RM Snatch 

175# x 1

185# x 1

207#F

5 Rds 

100m Prowler (3 Plates)

56 / 1:25 / 1:40 / 1:59 / 1:32

Partner WOD With Dr Matt (Matt)

15 Mins AMRAP

10 DeadLift 205#

10 Burpee Box Jump Over

- 10 Rds + 7 BBJO

SNATCH + TEAM WOD (Solo)

Snatch 

175# x 1 x 5

Teams Of 3 (Solo)

12 Mins AMRAP

3 MU

35 DU

- 7 Rds

OHS + DEADLIFT + MET COND

OHS

225# x 1

245# x 1

265#F

DeadLift

315# x 3

365# x 3

385# F

12 Mins Ladder

1 HSPU

1 Front Squat 135#

2 HSPU

2 Front Squat 

- 7 Rds + 3 HSPU

REST DAY MET COND

Teams Of 2 With Sacha

15 Mins AMRAP

3 DeadLift 275#

5 Bar Over Burpee

35 DU

- 14 Rds + 26 DU

FRONT SQUAT + CLEAN & JERK + PARTNER CINDY

Front Squat

245# x 3

265# x 3 

285# x 1

Clean & Jerk 

195# x 1

215# x 1

215# x 1

Teams Of 2 With Sacha

15 Mins AMRAP

5 Pull Up

10 Push Up

15 Squat

- 22 Rds

BACK SQUAT + SNATCH + MET COND

Back Squat 

295# x 3

315# x 3

335# x 2

Snatch 

155# x 2

175# x 2

175# x 2

21,15,9

OHS 115#

TTB

AES 400m

- 14:47

CROSSFIT LEVEL 1 - BEIJING

Team WOD @ CrossFit Slash 

Teams Of 3 with Woen Woo + Wei Wei

20m Yoke Walk 80Kg

Bike Cal

Rest

- 209 Cal

CROSSFIT LEVEL 1 - BEIJING

Trainer WOD @ CrossFit Slash Beijing

Teams Of 2 With Feng

4 Mins 

4 Wall Walks

AMRAP KBS 28Kg

Rest 1 Min

4 Mins AMRAP

10 Box Jump 24'

10 Pull Up

Rest 1 Min

4 Mins AMRAP

10 WallBall 

10 Burpee

PARTNER WOD

Partner WOD with Sacha

Teams of 2

15 Mins AMRAP

7 KBS 36Kg

7 TTB

21 DU

- 14 Rds + 4 KBS

PROWLERS

3 Rds

200m

10 Hang Power Clean 135#

- 5:27

9 Rds (3 Plates)

50m Prowler + 50m Sprint

35/30/33/27/26/37/32/23/31

3 Rds

100m + 1Rd Cindy

- 4:10

FRONT SQUAT + CLEAN & JERK + WOD

Front Squat 

255# x 3

275# x 3 x 2

Clean & Jerk 

205# x 1 x 3

9,6,3 Thruster 185#

18,12,6 C2B

AES 400m

- 14:20

PARTNER WOD WITH SACHA

Teams of 2

100 Steps OHWL 45# (Level 5) 

100 Burpee

100 Cleans 135# (Box)

- 30:45

BACK SQUAT + JERK + MET COND

3 Rds

Row 250,

10 Hang Power Clean 135#

- 6:13

Back Squat 1RM

315# / 335# / 355#

Jerk 1RM

185# / 205# / 225#

12 Mins Ladder

2 WalBall 10Kg

2 DU

4 WallBall

4 DU.....

- 10 Rds + 22 WallBall

BOX TOUR - CROSSFIT RED DOT

AM 

Box Tour With Sam + Striker

Teams Of 3

3000m Row

150 Thruster 95#

90 C2B

Then

105 Burpee

90 Box Jumo 24'

- 24:53

- 13:08

PM

8 Rds
50m Prowler (3 Plates)

22/17/12/22/17/32/51/19

Rest 15 Mins

Jackie 
8:47

SNATCH PUSH PRESS + PARTNER WOD

Snatch Push Press TNG

185# x 3

205# x 3

225# x 3

Teams Of 2 With Sacha

15 Mins AMRAP

60 Cal Row

60 Ring Dip (MU)

60 Hang Power Clean 135#

- 1 Rd + 40 Cal Row

CROSSFIT LEVEL 1 - CROSSFIT SINGAPORE

OHS 1 RM

205# / 225# / 245#F