크로스핏 썸네일형 리스트형 230102 BSQ_FSQ_PS_ROW_BJ_DU 1) Every 2:00 x 4set Back squat 1 x 10 57% (145lb) 1 x 8 67% (165lb) 1 x 6 71% (175lb) 1 x 4 76% (195lb) ... Every 2:00 x 4set Front squat 1 x 5 60% (135lb) 3 x 5 70% (145lb) ... Every 2:00 x 3set 3 Power snatch 63% (95lb) 2) 7R for time 20 Box jump (24") 30 Double under 20 cal row 기록 21:25 🥵🥵 진짜진짜 힘들었다ㅋㅋㅋ🤣 더보기 221229 DL_WBS_DU_SC 1) Every 2:00 x 5set Deadlift 12 45% (145lb) 12 53% (165lb) 10 60% (185lb) 8 65% (205lb) 6 70% (225lb) 2) 3Round 25 WBS 50 DU 12 - 10 - 8 Squat clean (115, 135, 155lb) 기록 15:53 🥵🥵 15분이내를 목표로 삼고 시작했으나... 역시나🤣 3) 3set 10 Barbell row (115lb) 10 Incline DB Bench press (15kg) 10 DB hammer curl (15kg) 30 sec L-sit hold 알차게 완료 더보기 221228 C&J_BP_BIKE 1) Every 1:30 x 5set Power Clean + Power jerk 5 x (3+2) 72% (145lb) 2) Every 2:30 x 3set 10 Bench press 68% (95lb) 3) 2Round FTO 25cal Bike rest 30sec 10cal bike rest 30sec 10cal bike rest 30sec 10cal bike rest 2min 기록 11:28 🥵🥵 4) 3set 1:00 Sorenson hold 15 Hip thruster 20 band strict pull up 더보기 221227 PP_DBTH_TTB_DU 1) Every 2:00 x 3set 8 Push press 75% (105lb) 2) Open 20.2 AMRAP 16min 4 DB Thruster 6 TTB 24 DU 기록 12R 🤣 덤쓰 개무겁네 진짜 3) 4set 10/10 Seated single arm DB Strict press (12.5kg) 15 OH DB Tricep Extension (15kg) 20sec hanging L-sit hold done!!! 더보기 221226 FSQ_BSQ_ROW_PS_DSN 1) Every 2:00 x 4set Front squat 1 x 3 55% (115lb) 1 x 3 59% (125lb) 2 x 3 63% (135lb) ... Every 2:00 x 4set Back squat 1 x 3 56% (135lb) 1 x 3 61% (145lb) 2 x 3 66% (155lb) 2) Every 1:30 x 7set 200m Row 1 power snatch 85% (115lb) done!! 3) Event WOD 42 - 30 - 24 - 12 DB Snatch (22.5kg) 각 라운드 끝에 12cal Row 기록 8:13 덤스 언브로큰은 성공했지만... 로잉이 느림🤣😅 더보기 221222 TFSQ_PBSQ_ROW_SC 1) Every 2:00 x 4set Tempo Front Squat (3sec) 1 x 3 63% (135lb) 1 x 3 68% (145lb) 2 x 3 72% (155lb) ... Every 2:00 x 4set Pause Back Squat (3sec) 1 x 3 65% (155lb) 1 x 3 70% (165lb) 2 x 3 75% (175lb) 2) 4Round fot time 200m Row 10 Squat clean (115lb) 기록 10:16 🥵🥵 3) 4set 8 DB Bench press (15kg) 10/10 One arm Kettlebell Row (Deadstop) 10 Barbell curl (50#) 45sec side plank done!! 더보기 221221 HPC_BIKR_WBS_SKI_PU 1) Every 1:30 x 6set 5 Hang power clean 80% (145lb) 2) EMOM x 20min 1. 13cal bike 2. 18 WBS (20lb) 3. 15cal ski 4. 16 pull up 5. rest 기록.. fail 3R 월볼샷부터 실패😅 3) 3set 8 strict pull up 30 Bicycle kick crunch 20 heel over 완료 더보기 221220 PP_JERK_WW_DP_BJO 1) Every 2:00 x 4set Push press + Jerk 4 x (8+1) 75% (105lb) 2) AMRAP 16min 3 wallwalk 6 Devil press (15kg) 9 Box jump over 기록 8R + 1 지옥잼🤣 3) 4set 8 Shoulder press (15kg) 12 tate press (7kg) 15 side lateral raise (5kg) done!! 더보기 이전 1 ··· 10 11 12 13 14 15 16 ··· 47 다음
