Strength
Deadlift 3reps x 7sets
Conditioning
3Rounds For time;
50 Double Under
10 Deadlift 155 / 225
10 Burpee Bar Hops
*Timecap : 10min
“직각직각 어깨어깨!“
Strength
15reps x 4sets
Kneeling plate front raise
Conditioning
40-20 5Rounds
Plate push jack
Plank plate side step
Plate GTO
Plate taxi driver
“우리도 해보자 쓰러스터!!“
Strength
5reps x 5sets
Double DB Thruster
Conditioning
20min AMRAP
5Rounds
10 One arm DB Thruster
10 Jumping pull up
1min Rest
5Rounds
7 Double DB Thruster
7 Pull up
1min Rest
Conditioning
“CrossFit Games Open 24.3”
For time;
5Rounds of:
10 Thruster 65 / 95 (45 / 65)
10 Chest to bar Pull up
Rest 1 minute, then:
5Rounds of:
7 Thruster 95 / 135 (65 / 95)
7 Bar Muscle up
*Timecap: 15 minutes
“특명! 시간 안에 들어와라!!”
Strength
DB Floor Press 10reps x 3sets
Conditioning
EMOM x 20R
10 Plate G2O
5 HR Push up
5 Burpee
“Cindy”
20min AMRAP
5 pull-ups
10 push-ups
15 squats
*Team of 2
*Every change 4burpee
“엉덩이엔 런지가 특효!”
Strength
Banded 1 Leg Lunge 10reps(each) x 3sets
*no touch floor, ad – banded pistol
Conditioning
Tabata Interval
DB Push Press
Lunge Jump
Jumping Chest To Bar Pull up
Mountain climber
*1min rest b/w movements
Conditioning
For time
150 WBS 14/20
150cal Row
150 DB thruster 35/50
150 Burpee box jump over 20/24
*Team of 3
*Timecap 25min
“조금만 버티면 쉬는 시간이야!!”
Conditioning
5Rounds
1min One DB box step over
1min Sit up
1min Russian KBS
1min Leg raise KB over & over
1min Rest
Skill
2reps x 7sets
Tall squat Clean
Conditioning
“Elizabeth”
For time
21-15-9
Squat Clean 95/135
Ring dip