크로스핏 썸네일형 리스트형 221215 TBSQ_PFSQ 1) Every 2:00 x 4set Tempo (3sec) Back squat 1 x 3 66% (155lb) 1 x 3 70% (165lb) 2 x 3 75% (175lb) ... Every 2:00 x 4set 3sec Pause Front squat 2 x 3 63% (125lb) 1 x 3 68% (135lb) 1 x 3 72% (155lb) 오늘은 스트렝쓰만 하고 마무리 더보기 221214 C&J_DL_HPC_FS_STOH 1) Every 1:30 x 5set Power clean + push jerk 67% (135lb) 5 x (3+2) 2) For time 12 Deadlift (95lb) 12 Hang power clean 12 Front squat 12 Shoulder to overhead rest 1:00 9 DL (115lb) 9 HPC 9 FS 9 STOH rest 1:00 6 DL (135lb) 6 HPC 6 FS 6 STOH 기록 9:19 3) 4set 15 Reverse hyper 12 GHD back extension 5 Weighted pullup (12kg) 15 V-up 더보기 221212 FSQ_BSQ_DIAEN 1) Every 2:00 x 6set Front squat 1 x 3 65% (135lb) 1 x 3 73% (145lb) 1 x 3 77% (155lb) 1 x 3 82% (165lb) 2 x 3 86% (175lb) ... Every 2:00 x 4set Back squat 1 x 5 68% (165lb) 1 x 5 72% (175lb) 1 x 5 76% (185lb) 1 x 5 80% (195lb) 2) WOD - DIAEN 21 - 15 - 9 Deadlift (225lb) Hand stand push up 기록 - 6:02 이전기록 - 6:16 14초 단축!😦 더보기 221209 SSN_DL_SKI_DU 1) Every 2:00 x 5set Squat snatch 1 x 2 77% (105lb) 1 x 2 82% (115lb) 2 x 2 87% (120, 125lb) 1 x 1 1rm (135lb, pr!!!!) ... Every 2:00 x 3set 2 Deadlift 89% (285lb) 2) WOD EMOM x 15 1. 16cal ski 2. 50 DU 3. 1 Squat snatch (105, 115lb) 기록 - Done!! 더블언더 언제쯤 쉬워질려나ㅋㅋ 더보기 221208 BP_C&J_BMU_ROW_BP 1) Every 2:00 x 5set 95lb x 8 105lb x 5 110lb x 3 115lb x 2 120lb x 2 2) Every 1:30 x 5set power clean & jerk 85%+@ ( 1 + 1 ) 155lb 3회, 165lb 1회, 170lb 1회 3) EMOM x 5set 3 bar muscle up 4) WOD Every 2:00 x 10R 15cal row 8 Burpee over Erg 5) 4set 10 / 10 DB Tricep kick back (12.5kg) 15 push down (P band) 15 V-up 더보기 221206 RDL_SB_OHS_ROW_JS 1) Every 2:00 x 4set 10 Romanian Deadlift 55% (175lb) 2) Every 1:30 x 6set Snatch Balance + Overheadsquat 1 x (1+4) 62% (90lb) 1 x (1+3) 72% (105lb) 1 x (1+3) 77% (110lb) 2 x (1+3) 82% (120lb) 1 x (1+3) 67% (105lb) 3) 5RFTO 30 cal row 20 jumping air squat rest 1:00 기록 - 15:42 4) 4set 15 Hamstring slide 12 jack knife 10 Weighted GHD back extension 더보기 221205 FSQ_ROW_BBJO_PC 1) Time cap 15min Front squat 1RM (205lb pr!!) ... 2 x 10 55% (115lb) 2) 7Round 500m row (1:55/500m) rest 0:45 기록 - 정해진속도 맞춰서 성공🥵 3) For time 15 - 15 - 15 - 15 BP Box jump over (30") 10 - 8 - 6 - 4 Power clean (135lb) 기록 - 12:27 더보기 221202 DSN_ROW_DSN 1) 늦어서 패스....🤣 2) For time 50 DB Snatch (50lb) 50 cal row 50 DB Snatch 기록 - 8:09 8분언더 아쉽고만🤣 더보기 이전 1 ··· 11 12 13 14 15 16 17 ··· 47 다음
