“둘이서 함께!!“
Strength
1min Max DB renegade row
Conditioning
22min AMRAP
30m Tiger crawl
300m Row or 600m AB
30m Crab walk
30 Burpee
30m Bear crawl
30 Push up
*Team of 2
Conditioning
20min AMRAP
30cal Erg
40 G2O 95 / 135
50 WBS
*Teams of 2
“김복근이 잘 있니..?“
Strength
7reps x 4sets
Weight sit up (Plate)
Conditioning
30-30 40-20 50-10 60-10
Alternate V up
KB close stance DL
Inchworm
Tuck jump
DB plank walk
Strength
8reps x 4sets
Snatch Grip Pendlay Row
Conditioning
15min AMRAP
15 KBS 24 / 32kg
15 Push up
15 Toes To Bar
“하나만 더!!“
Conditioning
24min AMRAP
15 DB devils press
40cal Row or AB
30 Wall walk
40cal Row or AB
60 WBS
40cal Row
*Team of 3
Oly Skill / Strength
5reps x 3sets
Low Hang Snatch High Pull
Conditioning
For time;
21 – 15 – 9 Power Snatch 55 / 75
42 – 30 – 18 Front Rack Lunge
*Timecap : 10min
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