크로스핏 썸네일형 리스트형 230214 FSQ_RD_BR_ROW_SKI_SR 1) Every 2:00 x 5set Front squat 5 - 4 - 3 - 3 - 3 78~86% (165, 175, 180lb) 2) Strict Ring dip 4 x 8 Barbell Row 4 x 10 (115lb) - rest 1min 3) AMRAP 20min 750m Row 650m Ski 10 Shuttle run (7.5m x 2) 기록 2R + 650m ski, 10 셔틀런, 100m row 하고 끝🥵🥵 4) 3set 10 strict HSPU (1mat) 15m walking lunge (12kg x 2) 더보기 230213 CL_ROW_TH_BFB 1) Every 1:30 x 7set Clean DL + Clean pull + Clean 1 + 2 + 1 75% (145lb, 155lb) 2) AMRAP 3min on / 2min off X 4set 20cal row 2 - 4 - 6 - 8 ..... Thruster (95lb) Bar facing burpee 3) 3 Round 30sec Ring hold 30sec L-sit hold 30sec chin-up hold 30sec ring dip hold 더보기 230211 BIKE_SKI_ROW 순서는 바이크, 스키, 로잉 순으로 조금씩 줄긴했지만 얼추 유지를 잘 했다😀 더보기 230210 BSQ_AS_BJO_ROW_JS 1) Back squat Build a heavy 3RM + 2 x 6 85% (195lb) , rest 3min 2) For time 60 Air squat 30 Box jump over (24") 1,000m Row 30 Box jump over (30") 60 Jumping suqat 기록 10:52 3) core 4set 7 strict T2B 15 plank hip up 5 farmer's carry (32kg x 2) 코어가 아닌 전완느낌🤣 더보기 230207 DL_BJ_DU_PC 1) Deadlift Build to 3RM 225 - 275 - 305 로 마무리 2) 3Round 30 Box jump (24") 60 Double under 15 Power clean (95, 115, 135lb) 기록 13:43 3) 2min on / 1min off 30sec hollow hold 8 strict pull up max barbell curl (45lb) 기록 47! 이두 폭파🤣 더보기 230206 SN_DBCJ_DBLG_TTB_WW_BBJ_DBSN 1) Time cap 15min 1RM Snatch 기존 140 145, 150 fail.... 2) 2Round AMRAP 5min 8 DB hang C&J (22.5kg x 2) 15m DB Front rack walking Lunge 16 T2B - 3min rest AMRAP 5min 3 Wall walk 6 burpee box jump over 12 DB Snatch 기록 1R+23 / 3R / 1R+16 / 2R+3 더보기 230203 FSQ_BSQ_DL_TTB_FC 1) Front squat + Back squat 5 + 10 80% (165lb) 4 + 10 83% (170lb) 2 x 3+10 85% (175lb) Each set rest 4min 2) 4set 3min on / 1min off 8 Deadlift (225lb) 8 TTB 8 Famer's carry (32kg x 2) 기록 4R+4 악력이 사라진 기분🤣 보조 GHD 90개? 더보기 230201 PP_SDL_OL_BFB_C2B_TTB_DBCJ_ROW덤 1) 4set 3 Push Press 85% + @ (125, 135, 145lb) 10 Stiff Deadlift Rest 2min 2) AMRAP 8MIN - 기록 2R+18 10 Overhead lunge (95lb) 8 Bar facing burpee 10 Overhead lunge 8 C2B Rest 4min AMRAP 8MIN - 기록 2R+19 8 T2B 10 DB hang clean & jerk (22.5kg x 2) 14 cal row 지옥의 무게🤣 3) 4set 30sec Hollow hold 30sec Back extension hold 30 Russian twist (14lb) 더보기 이전 1 ··· 7 8 9 10 11 12 13 ··· 47 다음
