“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
“Bootcamp Classic”
Strength
Bring Sally up – Air Squat
Conditioning
45 – 15 x 4R
Wide Stance Goblet Squat
Speed Skater
Erg for Cal
Left – 1 Leg KB Deadlift (1 arm)
Right – 1 Leg KB Deadlift
Strength
7-7-7-7-7
BB Row
Conditioning
14min AMRAP
7 box jump 20/24
7 chest-to-bar pull-up
Conditioning
“CrossFit games open 24.2”
20min AMRAP
300m Row or 600m AB
10 Deadlift 125/185
50 Double under
*Team of 2~3
*Waterfall style
“파워 기르기”
Skill / Strength
Landmine Clean & Press 3reps(each, heavy) x 3sets
Conditioning
40 – 20 x 2, 50 – 10 x 2
Landmine Clean & Press
DB Renegade Row
KB dropout & OH push jack
WBS
Squat Thrust