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