크로스핏 썸네일형 리스트형 230131 BP_PU_HSPU_C&J_DU_TH_BFB_TTB 1) 2min on / 1min off x 4 10 Handstand push up 10 Unbroken Clean & Jerk (85lb) Max Double-under 기록 165... 3R부터 언브로큰 실패🥲 2) 2min on / 1min off x 4 12 Unbroken Thruster (85lb) 10 Bar facing burpee Max Toes to bar 기록 42!! 🥵🥵🥵 숨이 안돌아온다🤣 3) 4set (EMOM) 5 Bench press (105lb) 8 strict pull up 더보기 230130 SN_FSQ_ROW_SR_WW 1) Snatch X 6set 6 x 1 65%(95lb) 6 x 1 67%(100lb) 6 x 1 72%(105lb) 3 x 1 77%(115lb) 3 x 1 80%(125lb) 3 x 1 85%(130lb) 한번만 성공.... 2) Every 1:00 x 10set Front squat 76% (155, 165, 175lb) 3) AMRAP 20MIN 20cal row 10 shuttle run (7.5m) 5 wall walk 기록 6R+27 지옥...맨 더보기 230127 BSQ_ROW_WBS_DSN_BJO 1) Back squat 4RM (find 225lb) + 2x8 4RM 80% (185lb) (rest 2:00) 2) For time 2 Round 25cal Row 25 WBS (20lb) 20cal Row 20 DB SN (22.5kg) 15cal Row 15 Box jump over (24") 기록 14:15 🥵 3) 3set 12/12 One arm DB row (20kg) 12 OH tricep Extension (20kg) 20 DB bent over lateral raise (5kg) 더보기 230126 PC_HC_JERK_AS_TTB_DT 1) Every 1:30 x @ Power Clean + Hang Clean + Jerk 80% + @ (145, 155, 165lb done) (175 pc 만 성공) Build to heavy set up '1+1+1' 2번 실패시 종료 2) 3Round for time 50 Air squat 30 TTB 12 Deadlift (135lb) 9 Hang power clean 6 STO 기록 19:58 ㅠ 토투바 지옥 앤 행파클 지옥🤣 약점만나기 3) 도망🏃🏽♂️ 더보기 230125 HSN_DU_PSN_HSPU_OHS_BFB_C2B 1) Every 1:30 x 9set Hang Snatch 2 x 3 67% (100lb) 4 x 2 72% (110, 115, 120lb) 3 x 1 82% + @ (125, 130, 135lb) 2) 2min on / 1min off x 4set 48 double under 12 Power snatch (85lb) Max Handstand push up ... Rest 3min 2min on / 1min off x 4set 12 Overhead squat (85lb) 10 Bar facing burpee Max C2B 기록 36, 26 체투바... 🥲 더보기 230120 FSQ_BSQ_C&J_TTB_WBS 1) Front squat + Back squat 5 FSQ + 7 BSQ 78% (155lb) 2 x (4 FSQ + 7 BSQ) 80% (160lb) 3 FSQ + 8 BSQ 82% (165lb) rest 3min 2) AMRAP 10min 5 clean & jerk (105lb) 10 TTB 15 WBS (20") rest 3min AMRAP 10min 15cal Row 10 Box jump (24") 5 OHS (105lb) 기록 4R+11 / 3R+25 핵지옥🤣🤣🥵🥵🥵🥵 3) 4set 12 DB shoulder press (15kg) - rest 30sec 30 사레레 (3kg) - rest 30sec 30 프레레 - rest 1min 더보기 230119 PP_DL_JSQ_BFB 1) Push press 4set x 4 80%+@ (115, 120, 125, 125(11개)) ... Stiff Deadlift 4set x 12 55%+@ (165lb) 2) For time 30 - 20 -10 Jumping squat 10 - 10 - 10 Bar facing burpee 15 - 10 - 5 Deadlift (225lb) 기록 5:07 🥵 점핑이를 얕보지말자🤣 3) 4set 12 DB Bench press(15kg) 30sec Ring hold 30sec L-sit hold 보조까지 완료! 더보기 230117 FSQ_SHSPU_DBHPC_DU 1) Every 1:30 x 8set 4 Front squat 73% + @ (155, 165, 175lb) 2) For time 3Round 10 strict handstand push up 10 DB hang power clean (20kg) 50 DU - rest 1min 3Round 10 handstand push up 10 DB shoulder to overhead (20kg) 50 DU 하... 스트릭 핸푸 (10, 8, 4) 로 1R만 온저히 수행 2R에서 시간 진짜 많이 소모🤣 기록 17:37 그래도 해냈다🥵 3) 4set 10 chin up 30sec hollow hold 20 alt v-up 더보기 이전 1 ··· 8 9 10 11 12 13 14 ··· 47 다음
