크로스핏 썸네일형 리스트형 230403 TSN_SN_OHS_DU_WW 1) Tall snatch 3x3 3 Tall snatch (45lb) 3 Tall snatch (55lb) 3 Tall snatch (55lb) 2) Snatch pull + Snatch 2 Snatch pull + 1 Snatch (85lb) 2 Snatch pull + 1 Snatch (105lb) 1 Snatch pull + 1 Snatch (125lb) 1 Snatch pull + 1 Snatch (135lb) 1 Snatch pull + 1 Snatch (145lb) 3) For time of 5set 5 Overhead squat (115lb) 50 Double under 5 Wall walk 기록 13:24 (115lb) 🥵 4) Bench good morning (65lb) 3set x 5개 더보기 230331 BSQ_C&J_RUN_TH 1) Warm up Back squat 7 x 1 * 시작무게 포함 95 - 145 - 165 - 185 - 205 - 225 - 235lb 🦵🏽 2) Clean & Jerk 5 x 1 * 올려가며 5번 115 - 135 - 155 - 165 - 170 lb 💪🏽 190lb 클린 도전 fail.... 3) For time of 10Round 200m run + 1 Thruster (135[5], 145[3], 155[2]) 기록 20:40 🤣🤣 마지막 155lb 한번 실패가 쪼끔 아쉽네 더보기 230330 SP_FSQ_WW_KBSQ_ROW_FC 1) 4set 10 Shoulder press (85lb) rest 2:30 2) 5set 3 * 1 1/4 Front squat (125, 135, 145, 155, 165lb) 무게 증량시키면서 수행 rest 1:00 3) For time 10 wall walk 20 double front rack KB squat (20kg * 2) 30 cal row 100m farmers carry (20kg * 2) 30 cal row 20 DB KB squat 10 WW 기록 14:52 🥵 월워크 팔이 후들거린다🤣 4) ACC 4set 12 DB snow angel raise (3kg) 10 DB curl (10kg) 10 DB triception (20kg) 더보기 230324 SN_C&J_TTB_TH_DU 1) Snatch 5 x 1 80% (125lb) 2) clean & jerk 5 x 1 80% (170lb) 3) AMRAP 12min 20 toes to bar 40 Thruster (45lb) 100 DU 기록 2R+30 4) Lateral Band walk 4 x 30yard 5) GHD Hip extension 4 x 10reps 6) Weighted hip thrust 4 x 10 (145 x 3, 175 x 1) 힙쓰러스트 조금더 올려도 되겠다 더보기 230323 SP_KBP_BJO_DL_PU_RUN 1) Shoulder press 4 x 10 (85lb) * Rest 2:30 2) Bottom up single standing KB Press 4 x 10 each side (8kg) * Rest 1:00 3) 10 Round for time 10 Box jump over (24") 15 Deadlift (135lb) 15 push-up 100m sprint * rest 1:30 기록 38:23 🥵 지독하게 길고 힘든 와드🤣 더보기 230322 BSQ_DBDL_FSQ_PC_BLB 1) Back squat 4 x 10 65% (155lb) * rest 2:30 b/t set done! 2) Elevated Toe Double DB romanian Deadlift 20kg done! * rest 1:30 b/t set 3) 1 1/4 Front squat 4 x 8 60% (125lb) * rest 2:30 b/t set 4) x 5) Single leg Calf Raise 4 x 17 (each side) (15kg) * rest 1:30 b/t set 6) AMRAP 12min 1 - 3 - 5 - 7 - 9 - 11 .... Power clean (115lb) Front squat Bar Lateral burpee 기록 6R + 13🥵🥵🥵 스쾃 개무겁다🤣 더보기 230321 DL_SPU_BOR_BIKE_HSPU_RUN 1) Deadlift 4 x 10 65% (215lb) * rest 2:30 b/t set 2) 4set 5 Strict pull up 10 Double DB Bent over row (12.5kg) max Bent over Barbell Row (95lb) * rest 2:30 b/t set 기록 40🤣 3) For time of 40cal Bike 20 handstand push up 400m run 30cal Bike 15 HSPU 400m run 20cal Bike 10 HSPU 200m run 10cal Bike 5 HSPU 200m run 기록 20:30 🫠 4) Standing Alternating DB Curl 4 x 10 (each side) (10kg) * rest 1:30 b/t se.. 더보기 230320 BSQ_GM_OHS_PU_SN_WBS 1) 백스쿼트 2 - 4 - 6 - 8 - 10 * 무게 점점 늘리기 * Perform 5 seated box jump b/t sets (135, 145, 155, 165, 175 로 완료) 2) Good morning 3set 5 x (1 pause good morning + 1 good morning) * pause in the bottom for 1sec 3) 3Round 8 overhead squat (105lb) 24 pull up - at 10:00 3round 8 snatch (105lb) 24 wallballshot (20lb) 기록 18:22 🥵 월볼이 진짜 숨차고 지옥🤣 더보기 이전 1 ··· 4 5 6 7 8 9 10 ··· 47 다음
