CROSSFIT LEVEL 2 SEOUL

Trainer WOD @ 4TP CrossFit Seoul

10 Rds

5 Pull Up

10 WallBall 20#

- 5:58

CROSSFIT LEVEL 2 SEOUL

CrossFit Level 2 @ 4TP CrossFit Seoul

21,8,15,12,9,6,3

Row Cal

Snatch 95#

- 16:28

FRONT SQUAT + CLEAN & JERK + PARTNER WOD

Front Squat 

267# x 3

277# x 3

297# x 3 PR

Clean & Jerk 

207# x 1

227# x 1

247# x 1

Teams Of 2 With LandLord

15 Mins AMRAP

3 MU

7 Front Squat 155#

21 DU

- 9 Rds + 3 MU

FRONT SQUAT + CLEAN & JERK + PARTNER WOD

Front Squat 

267# x 3

277# x 3

297# x 3 PR

Clean & Jerk 

207# x 1

227# x 1

247# x 1

Teams Of 2 With LandLord

15 Mins AMRAP

3 MU

7 Front Squat 155#

21 DU

- 9 Rds + 3 MU

SNATCH + BACK SQUAT + MET COND

Snatch 

167# x 1

187# x 1 x 2

Back Squat 

325# x 1

347# x 1

367#F

3 Rds

15 TTB

15 OHS 115#

400m

- 13:18

PROWLERS + TEAM WOD

5 Rds (3 Plates)

50m Prowler + 100m Sprint

52 / 47 / 41 / 47 / 41

Teams Of 3 With Toke + Mel

120 KBS 24Kg

240 DU

90 Burpee

- 12:07

PARTNER WOD

Partner WOD With Marilyn

15 Mins = 1RM Snatch + Hang Snatch

- 145#

Rest 1 Min

15 Mins AMRAP

3 Bar MU

7 Hang Power Clean 155#

21 DU

- 5 Rds 

BACK SQUAT + JERK + PARTNER WOD

Back Squat 

295# x 3

317# x 3

337# x 3

Jerk 1RM

205# / 225# / 247#

Teams Of 2 (Solo)

15 Mins AMRAP

15 WallBall 12Kg

7 Burpee

- 7 Rds

PROWLERS

5 Rds (3 Plates)

100m Prowler

53 / 1.07 / 1.09 / 1.26 / 1.08

SNATCH BALANCE + SNATCH + MET COND

Snatch Balance

207# x 2

227# x 2 x 2

Snatch 

157# x 1

177# x 1 x 2

12 Mins AMRAP

5 HSPU

10 KBS 36Kg

15 Squat

- 5 Rds

PARTNER WOD

Teams Of 2 With Trojan

12 Mins AMRAP

100m + 10 Thruster 95#

Rest 2 Mins

12 Mins AMRAP

30 DU + 100m

- 10 Rds + 1 Thruster

- 11 Rds + 30 DU

- 123

- 382

Total = 505

BACK SQUAT + SNATCH BALANCE + MET COND

Back Squat 2RM

295# / 317# / 337#

Snatch Balance 1RM

205# / 227# / 247#F

12 Mins Ladder

2 WallBall 12Kg

2 Burpee

4 WallBall

4 Burpee

- 16 Burpees + 1 WallBall

PROWLERS

5 Rds (3 Plates)

50m Sprint + 50m Prowler + 50m Sprint

42 / 44 / 44 / 45 / 48

TATTOO

Tattoo

3 Rds

800m

7 MU

12 Back Squat 225# (No Rack)

3rd Warrant Officer Kelvin Yeo, assigned to The SinGapore Arm Forces, Commando Unit, returned to The Lord 12th July 2015.

He is survived by His Wife, Gamz, Father and Elder Sister.

RIP Tattoo, Thank You For Your Sevice.
Smooth Winds and Following Seas On Your Journey Sir, We Have The Watch From Here..... 

31:04 Rxd

FRONT SQUAT + CLEAN & JERK + DIANE

Front Squat 

275# x 2

297#F

Clean & Jerk 

185# x 1

207# x 1

227#F

Diane = 9:50 (Strict HSPU)

PARTNER WOD

Partner WOD With Merlin

6 x 400m

120 Medicine Ball Clean 12Kg

120 WallBall 12Kg

- 11:01

- 31:07

BACK SQUAT + SNATCH BALANCE + MET COND

Back Squat 

295# x 2

317# x 2 x 2

Snatch Balance 

205# / 227# / 247#F

21,18,15,12,9,6,3

KBS 24Kg

DU

- 4:39

PARTNER WOD

Partner WOD With Eva

12 Mins = 1RM High Hang Clean

Then

15 Mins AMRAP

 5 Hang Power Snatch 95#

10 Pull Up

15 Squats

- 205#

- 10 Rds + 3 Hang Power Snatch

PARTNER WOD

Teams Of 2 With Merlin

12 Mins = 5RM Front Squat (Ground)

Rest 2 Mins

10 Rds

15 WallBall 12Kg

7 Burpee

100m

- 235#

- 16:34

DEADLIFT + JERK 1RM + PARTNER WOD

DeadLift 1RM

325# / 375#

Jerk 1RM

205# / 225# / 245#

12 Mins AMRAP

5 DeadLift 

4 Hang Power Clean 

3 STO

185#

Then

3 Mins AMRAP Bar Over Burpee

- 9 Rds + 5 DeadLift

- 60 BOB

FRONT SQUAT + SNATCH + MET COND

Front Squat 

277# x 2

297# x 2 x 2

Snatch 

167# x 1

187# x 1 x 2

15 Mins AMRAP

15 MU

50 Thruster 115#

100 DU

- 1 Rd + 5 MU

PARTNER WOD

Partner WOD With Merlin

1200m

100 KBS 36Kg

100 Burpee

1200m

- 20:45

SNATCH BALANCE + DEADLIFT + MET COND

Snatch Balance 1RM

227# / 247# / 267#F

DeadLift

317# x 2

367# x 2 x 2

21, 15, 9 

OHS 115#

TTB

AES 50 DU

- 7:30