FRONT SQUAT + SNATCH COMPLEX

Front Squat 

110Kg x 3

130Kg x 1 x 3

Snatch

60Kg x 2 x 4

Ring Dips - 10 / 10 / 10  

BACK SQUAT + CLEAN COMPLEX

Back Squat 

120Kg x 3

140Kg x 3 x 2

2 Clean 

80Kg x 2 x 4

Ring Dip x 50

FRONT SQUAT + MET COND

Front Squat

60Kg x 10 x 3

110Kg x 5

130Kg x 3

140Kg x 1 x 3

15, 12 ,9

Ski Erg

Burpee

BACK SQUAT

Back Squat

110Kg x 10

140Kg x 3 

150Kg x 3 x 3

21, 15, 9

Ski Erg

Push Up

BACK SQUAT

Back Squat 

110Kg x 3 x 3

FRONT SQUAT + SNATCH COMPLEX + MET COND

Front Squat 

100Kg x 3

100Kg x 3

120Kg x 3

130Kg x 3

Snatch + Hang Snatch 

60Kg x 1 x 4

3 Rds

10 Cal Ski Erg

Max Push Up

20-15-12

BACK SQUAT

Back Squat 

100Kg x 15

100Kg x 10

100Kg x 10

FRONT SQUAT + CLEAN COMPLEX

Front Squat 

100Kg x 3

120Kg x 3

130Kg x 3 x 3

2 Clean + Jerk 

80Kg x 1 x 3

BACK SQUAT

50 Cal Row

50 Cal Ski Erg

Back Squat 

100Kg x 3 x 2

120Kg x 3 x 3

MET COND + BACK SQUAT

2 Rds

10 Cal Bike

10 KB Front Squat 2 x 14Kg

20 Steps FRWL 2 x 14Kg

Back Squat 

100Kg x 5

120Kg x 3

130Kg x 3 x 2

MET COND + CLEAN COMPLEX

21, 18, 15, 12, 9, 6, 3 

Row Cal

KB Thruster 2 x 14Kg

Clean + Hang Clean + Jerk 

80Kg x 1 x 3

90Kg x 1 x 2 

MET COND + SNATCH BALANCE + DEADLIFT

2 Rds

10 Cal Bike 

10 Cal Ski Erg

Snatch Balance + OHS

80Kg x 1 x 5

DeadLift

140Kg x 3

160Kg x 3 x 3

BACK SQUAT + SNATCH COMPLEX

Back Squat 

140Kg x 3

150Kg x 3

150Kg x 2

Snatch + Hang Snatch 

60Kg x 1 x 4

MET COND + FRONT SQUAT + CLEAN COMPLEX

3 Rds

10 Cal Ski Erg

20 Steps OHWL 16Kg KB

Front Squat 120Kg x 3 x 4

2 Clean + Jerk 

70Kg x 1

80Kg x 1 x 3

3 x 250m Row

51 /51 / 51

MET COND + BACK SQUAT + SNATCH COMPLEX

3 Rds

10 Ski Erg Cal

10 Steps FRWL 2 x 10Kg KB

Back Squat 

120Kg x 5

140Kg x 3 x 3

Snatch + Hang Snatch 

60Kg x 1 x 4

MET COND + FRONT SQUAT + CLEAN COMPLEX

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

Ski Erg Cal

Push Up

Squat

Front Squat 

100Kg x 3

120Kg x 3 x 2

Clean + Hang Clean 

80Kg x 1

90Kg x 1 x 2

BACK SQUAT + SNATCH COMPLEX

Snatch + Hang Snatch

60Kg x 1

70Kg x 1 x 2

Back Squat 

120Kg x 3

140Kg x 3 x 2

MET COND + DEADLIFT

21, 15, 9

Ski Erg Cal

KBS 20Kg

21, 15, 9

Cal Row 

Burpee

DeadLift 

120Kg x 5

140Kg x 5

160Kg x 3 x 2

BACK SQUAT + CLEAN COMPLEX

Back Squat 

100Kg x 3

120Kg x 3

140Kg x 3 x 2

Clean + Hang Clean 

80Kg x 1

90Kg x 1 x 2

95Kg x 1

PARTNER WOD

100 Cal Row = 8:16

Teams Of 2

12 Mins AMRAP

7 Snatch 95#

35 DU

Rest 1 Min

12 Mins AMRAP

7 Thruster 95#

7 Burpee Over Bar

100 Cal Row = 8:05

- 5 Rds

- 5 Rds + 7 Thruster

BACK SQUAT + SNATCH

Back Squat 

100Kg x 5

120Kg x 5 

130Kg x 3

140Kg x 3 x 3

Snatch + Hang Snatch 

60Kg x 1 x 3

FRONT SQUAT + CLEAN COMPLEX

Front Squat 

100Kg x 5 x 2

110Kg x 3 x 2

120Kg x 3 x 2

Clean + Hang Clean 

80Kg x 1 x 2

90Kg x 1 x 3

BACK SQUAT + SNATCH COMPLEX

Back Squat 

100Kg x 5 x 2

120Kg x 3 x 2

130Kg x 3 x 2

Snatch + Hang Snatch 

40Kg x 1 x 3

50Kg x 1 x 2

MET COND

500m, 400m, 300m, 200m, 100m Row

50, 40, 30, 20, 10 WallBall 10Kg

- 16:32

FRONT SQUAT + CLEAN COMPLEX

Front Squat 

100Kg x 3 x 2

120Kg x 1 x 3

Clean + Hang Clean 

80Kg x 1 x 2
90Kg x 1 x 2

MET COND

Teams Of 2

7 Mins AMRAP

10 Cal Row
5 HSPU

- 4 Rds

3 Rds

500m Row

15 OHS 115#

- 9:58

SNATCH BALANCE

Snatch Balance + OHS

70Kg x 1 x 3

Back Squat 

100Kg x 20

BACK SQUAT

Back Squat 

100Kg x 10 x 2

120Kg x 5 x 2

140Kg x 3 x 3

DEADLIFT + MET COND

Deadlift

100Kg x 10

120Kg x 5

140Kg x 3 x 3

5 Mins AMRAP

10 Cal Ski Erg

10 KBS 20Kg

- 5 Rds

BACK SQUAT

Back Squat 

100Kg x 10 x 2

120Kg x 5 x 3

130Kg x 3 x 3

140Kg x 1 x 3

MET COND

500m Row x 3

- 2:15 / 1:59 / 1:47

Teams Of 2

7 Mins AMRAP

7 Clean & Jerk 115#

35 DU

Rest 1 Min

7 Mins AMRAP

7 Thruster 115#
7 Burpee Over Bar

- 3 Rds + 7 Clean & Jerk 

- 3 Rds

CROSSFIT LEVEL 1 - TAIWAN

@ CrossFit Feng Taipei

4 Rds

25 Cal Row

25 Burpee

- 15:07

MET COND + SNATCH

Teams Of 2

7 Mins AMRAP

7 WallBall 12Kg

7 Box Jump Over 24"

7 Mins AMRAP

7 KBS 36Kg
21 DU

7 Mins AMRAP

7 WallBall 12Kg

7 Box Jump Over

- 6 Rds / 5 Rds / 5 Rds

Snatch 

177# x 1 x 3

CROSSFIT LEVEL 1 - BEIJING

@ CrossFit MET With Danny + Gem

20 Mins Row - 4675m

MET COND

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

Row Cal

Thruster 

8:48

Clean & Jerk 

175# x 1

195# x 1

215# x 1

CROSSFIT LEVEL 2 - DUBAI

@ RCF LifeSpark

Bench Press

- 225# x 1

- 245# x 1

- 255#F

Back Squat 

285# x 1 x 2

305# x 1 x 3

CROSSFIT LEVEL 2 - DUBAI

Level 2 @ RCF LifeSpark

8 Mins Ladder

3 Cal Row

3 Ring Dip

6 Cal Row

6 Ring Dip...

- Rd of 15 Completed

Teams Of 2 With Ahmed

10 Mins AMRAP

5 Burpee

10 Steps DB Walking Lunge 2 x 25Kg

- 10 Rds + 5 Burpee

MET COND

7 Mins Ladder 

3 Cal Row

3 OHS 95#

6 Cal Row

6 OHS...

- Rd Of 18 Completed + 1 Cal Row

200m x 3

CROSSFIT LEVEL 2 - HONGKONG

CrossFit Level 2 @ RCF Asphodel

DeadLift

150Kg x 3 x 5

CROSSFIT LEVEL 2 - HONGKONG

CrossFit Level 2 @ RCF Asphodel

5 Rds

2 Mins 

10 DB Thruster 2 x 20Kg

Row 200m

AMRAP DB Thruster

Rest 3 Mins

11 / 13 / 11 / 9 / 7 

FRONT SQUAT + MET COND

Front Squat 

100Kg x 3

110Kg x 3 x 3

3 Rds

Row 250m

20 Steps Walking Lunge 2 x 25Kg DB

- 9 Mins

MET COND + SNATCH

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

Row Cal

Box Jump 24"

- 12:20

20 Mins = 1RM Snatch 

157# x 1 x 4

CROSSFIT LEVEL 2 - KAOSHIONG

CrossFit Level 2 - CrossFit Everyday

15, 10, 5

Row Cal

Burpee

- 8:40

15 Mins = 1RM Snatch 

- 77.5 Kg

CROSSFIT LEVEL 2 - KAOSHIONG

CrossFit Level 2 - CrossFit Everyday

21, 18, 15, 12, 9, 6, 3 

Bike Cal

Ring Dip

- 18:44

15 Mins = 3RM Front Squat (Ground)

- 105Kg

DEADLIFT + DB WALKING LUNGES

DeadLift

100Kg x 7

100Kg x 5

130Kg x 3

150Kg x 2

150Kg x 1

DB Walking Lunges 2 x 22.5Kg 

20 Steps x 4 

BACK SQUAT + PUSH PRESS

Back Squat 

100Kg x 3

120Kg x 1 x 4

Push Press

50Kg x 3 x 2

60Kg x 1

CROSSFIT LEVEL 1 - SHENZHEN

CrossFit Level 1 - Attitude CrossFit

With Danny, General, Jem

3 Rds

90 Secs on / 30 Secs Off

Ski Erg

Bike 

Row

- 293 

BACK SQUAT

Back Squat 

100Kg x 5

120Kg x 3 x 4

MET COND + SPRINT

10, 9, 8, 7....1 

Cal Row

WallBall 10Kg

- Rd Of 5 Complete

(5 Mins Cap)

200m Sprint x 4

BACK SQUAT + PUSH PRESS

Back Squat 

100Kg x 5

100Kg x 5

110Kg x 3

120Kg x 3

130Kg x 3

140Kg x 1 x 3

Push Press BnK

20Kg x 3 x 3

MET COND + SNATCH

3 Rds

5 Mins

Row 1K + AMRAP Burpee

Rest 5 Mins

- 4:01 / 12

- 3:55 / 13

- 4:00 / 12

Snatch 

137# - 137# - 159#

CROSSFIT LEVEL 1 - SINGAPORE

Innervate Fitness with Danny

3K Row

- 12:20

CROSSFIT LEVEL 1 - SINGAPORE

Innervate Fitness with Danny

4 Rds

30 Steps OHWL 45# Plate

25 Push Up

MET COND, 1RM CLEAN & JERK

15 Mins Running Clock

21, 15, 9

Row

Thruster 95#

Remaining Time = 1RM Clean & Jerk 

- 6:42

- 227#

CROSSFIT LEVEL 1 - TAIPEI

Feng CrossFit 

40 WallBall 20#

20 Pull Up

20 DeadLift 225#

30 WallBall 

15 Pull Up

15 DeadLift

20 WallBall

10 Pull Up

10 DeadLift

- 9:47

CROSSFIT LEVEL 1 - TAIPEI

CrossFit TaiPei - Feng CrossFit

With Mike, Kingson and George 

7 Mins AMRAP

200m Row

50 DU

- 4 Rds + 1 DU

MET COND + SNATCH + MET COND

5 Mins Ladder

1 WallBall 12Kg

1 Box Facing Burpee Box Jump 30"

2 WallBall 

2 BBJ....

- 6 Rds + 2 WallBall

Snatch 

177# x 1 x 3

188# x 1 x 2

Teams Of 2

3 Rds

In 3 Mins 30 Sec

400m + AMRAP Back Squat 165# (Ground)

Rest 1 Min

9 / 11 / 14

ELIZABETH

Elizabeth

- 9:23 PR

MET COND

21, 15, 9

Cal

Box Jump Over 24"

- 5:45

3 Rds

15 Thruster 95#

50 DU

- 6:48

CROSSFIT LEVEL 2 - SHANGHAI

CrossFit BIM

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

Ring Dip (MU)

OHS 115#

- DNF Rd of 15 Completed + 2 OHS

15 Mins Cap

CROSSFIT LEVEL 2 - SHANGHAI

CrossFit Level 2 Shanghai - CrossFit BIM

With General + Typhoon

4 Rds

20 Cal Row

15 C2B

10 DeadLift 275#

- 16:39

CROSSFIT LEVEL 2

CrossFit Level 2 - 4TP CrossFit  With Tiger

Tabata

Shoulder Press

DB FR Walking Lunge 35#

Ring Dip

DB Walking Lunge 35#

DB Push Press 35#

SP - 9-9-7-5-4-4-5-4 = 47

WL - 4-6-3-3-5-3-5-5 = 34

RD - 4-5-0-8-5-5-5-5-2 = 34

WL - 6-6-7-7-10-10-10-10 = 66

PP - 7-10-10-6-6-7-7-7 = 60

Total = 249 

CROSSFIT LEVEL 2

CrossFit Level 2 - 4TP CrossFit With Tiger

5 Rds 

15 WallBall 20#

12 TTB

- 7:07

CROSSFIT LEVEL 2

@ CrossFit Tanjong Pagar

With McCoy + Mike

in 20 Mins 

10 Burpee

10m Prowler

20Kg - 40Kg - 60Kg - 80Kg - 100Kg - 110Kg 120Kg

PARTNER WOD

Teams Of 2

400m x 6 Relay

Then

10 Rds

7 Burpee

14 WallBall 10Kg

- 12:35

- 24:14

MET COND + SNATCH COMPLEX

10 Rds

7 OHS 95#

21 DU

- 7:32

Snatch 

157# x 2

168# x 2 x 3

179# x 2

CLEAN COMPLEX + HEAVY MET COND

Clean + Hang Clean + Jerk 

185# x 1

207# x 1 

207# x 1

15, 10, 5 Thruster

AES 200m + 7 BOB

165# - 185# - 205#

- 14:23

TABATA + CLEAN COMPLEX

Alternating Tabata

Burpee

DU

Burpee = 7 / 7 / 6 / 6 / 5 / 5 / 5 / 4 = 45

DU = 39 / 35 / 36 / 35 / 35 / 32 / 32 / 32 / 

Total = 321

Clean + 2 Jerk

185# x 1

207# x 1 

207# x 1

SNATCH COMPLEX + MET COND

Snatch + Hang Snatch 

159# x 1 x 2

170# x 1 x 3

4 Rds

3 Mins

100m + AMRAP Back Squat 155#

Rest 1 Min

27 / 25 / 25 / 25

MET COND + PARTNER WOD

3 Rds

In 3 Mins

500m Row 

10 Thruster 95#

Rest 1 Min

2:22 / 2:27 / 2:34

Teams Of 2

15 Mins AMRAP

10 Front Squat 135#

5 HSPU

Then

8 Mins = 3RM DeadLift

- 5 Rds + 10 Front Squat / 10 Rds

- 365#

CROSSFIT LEVEL 1 - HANGZHOU

Trainer WOD With Typhoon + Gem

15 Minutes Running Clock

1 Rope Climb 

Thrusters

135# x 5

155# x 5

185# x 3

205# x 3

225# x 1

CROSSFIT LEVEL 1 - HANGZHOU

Trainer WOD @ CrossFit QianTang

With Gem, Typhoon

3 Rds

10 DB Snatch 20Kg RH

5 MU

10 DB Snatch 20Kg LH

5 MU

- 10:07

MET COND + CLEAN COMPLEX

3 Rds

400m

15 Thruster 95#

50 DU

- 15:19

2 Hang Clean + Jerk 

185# x 1

207# x 1 x 2

SNATCH + PARTNER WOD

Snatch 

165# x 1 x 3

187# x 1 x 2

Teams Of 2

20 Mins AMRAP

5 HSPU

7 KBS 32Kg

9 Box Jump 30"

- 7 / 12 Rds

5K RUN

5K Run

- 39:09

SNATCH + PARTNER WOD

Snatch 

179# x 1 x 3

Teams Of 2

12 Mins AMRAP

7 OHS 135#

35 DU

Then

10 Mins = 3RM OHS (Ground)

- 7 / 10 Rds

- 185#

SINGAPORE INTERNATIONAL PHYSIO CONGRESS 2018

SIPC 2018

BACK SQUAT + HEAVY MET COND

5 Rds

In 90 Secs 

150m Row 

30 DU

Rest 1 Min

- 54 / 55 / 53 / 55 / 58

Back Squat 

295# - 315# - 335#

5 Rds

7 DeadLift 275#

10 Burpee Over Bar

- 7:24

MET COND + CLEAN & JERK

12 Mins AMRAP

150 DU

100 WallBall 10Kg

50 Burpee

- 2:46

- 9:43

- 22 Burpee

15 Mins = 1RM Clean & Jerk 

185# - 207# - 227# - 247#