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