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