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#

CROSSFIT LEVEL 1 - TAIPEI

CrossFit Level 1 - Feng CrossFit  With General

5 Rds

2 Mins AMRAP

Burpee Box Jump 36"

Rest 1 Min

9 / 12 / 15 / 15 / 15

CROSSFIT LEVEL 1 - TAIPEI

CrossFit Level 1 @ Feng CrossFit With General

3 Rds

50 Medicine Ball Clean 20#

800m

- DNF 2 Rds + 50 MB Clean 

25 Mins Cap

CLEAN + HANG CLEAN + JERK + HEAVY MET COND

Clean + Hang Clean + Jerk 

199# x 1 x 3

10 Mins AMRAP

5 HSPU

5 Front Squat 225# (Ground)

- 4 Rds + 5 HSPU

PARTNER WOD

Partner WOD

150 WallBall 10Kg

1 Mile 

150 Burpee

- 27:48

SNATCH + ISABEL

Snatch 

175# x 2 x 5

Isabel - 4:25 PR

PARTNER WOD

Partner WOD @ CS

Teams Of 2

15 Mins AMRAP

7 Hang Power Clean 135#

35 DU

Then

10 Rds

35 DU

7 Thruster 135#

- 9 Rds

- 14:27

SNATCH + MET COND

@ Pure Fitness

Snatch 

80Kg x 1 x 3

21, 18, 15, 12, 9, 6, 3 Back Squat 75Kg (Ground)

42, 36, 30, 24, 18, 12, 6 DU

- 12:16

CLEAN + 2 JERK + BACK SQUAT + TEAM WOD

@ Pure Fitness

Clean + 2 Jerk 

90Kg x 1 x 5

Back Squat

295# x 1  

315# x 1 x 3

Teams Of 3 With Min + Nat

15 Rds

250m Row

15 KBS 28Kg

- 22:47