화정 크로스핏 썸네일형 리스트형 221007 BSQ_C&J_DU_RUN 1) Every 2:00 x 4set 8 Back squat 67% (155lb) ... Every 1:30 x 7set Power Clean + Power Jerk 7 x (2+2) 73% (135lb) 2) WOD Team of 2 , for time Cash in : 600 double under 4 Round 400m run Syn 10 C&J (115lb) Cash out : 300 double under 기록 27:22...... 🥲🥲🥲 더블언더하는데 광배가 털린닼ㅋㅋ🤣 3) 3set 10 / 10 DB Tricep kick back (10kg) 15 Band pull apart 0:45 / 0:45 side plank done!!!! 완료 더보기 221006 PS_SS_DL_DU_WBS_SKI 1) Every 2:00 x 5set power snatch + squat snatch 1 x (1+2) 64% (85lb) 1 x (1+2) 70% (95lb) 1 x (1+1) 75% (105lb) 1 x (1+1) 80% (110lb) ... Take 10:00 to complete Deadlift 2 x 1 95% (300lb, 305lb) 325lb ..... fail 🥲🥲🥲 2) 3RFTO 80 Double under 40 Wall Ball shot 20 cal Ski 기록 17:47..... 15분 잡고 들어갔는데 더블언더 또륵... 더보기 221005 SP_PS_BIKE_HSP_BD 1) Every 1:30 x 5set Shoulder Press 1 x 10 65% (75lb) 1 x 8 69% (80lb) 3 x 6 74% (85lb) ... Every 3:00 x 4set Power snatch 1 x 4 53% (75lb) 1 x 3 60% (85lb) 1 x 2 69% (95lb) 1 x 1 71% (105lb) 2) For time of 4Round 20cal Bike 15 Handstand push up 10 Strict Bar Dip - rest 3:00 - 1Round 25cal Bike 20 Handstand push up 20 Strict Bar Dip 기록 23:25 🥵🥵 어깨가 살짝 아픈걸지도.... 3) 3set 20 프레레 (5kg) 20 사레레 (5kg) .. 더보기 221004 DL_SB_OHS_BIKE_TH 1) Every 3:00 x 4set 6 Deadlift 72%(235lb) 5 Seatd Box Jump ... Every 2:00 x 4set Snatch Balance + Overhead squat 1 x (3+3) 62% (85lb) 3 x (3+2) 70% (95lb) 2) 2min on / 1min off x 3set 15cal Bike Max Thruster (95lb) 기록 17 13 10 = 40!!!🥵🥵 3) 3set 10 Weighted GHD back extension (45lb) 15 Hamstring Slide(Row) 30/30 sec Side Plank Done!!!! 더보기 220930 BSQ_C&J_HSN_TTB_BP 1) Every 2:00 x 3set 10 Back squat 65% (155lb) ... EMOM x 6set 6 power clean + 1 jerk 46% (85lb) 2) Team of 2 Every 3:00 x 5round Synchro 20 hang power snatch (65lb) Synchro 20 toes to bar Synchro Max bar touch burpee 좌절.... 기록 15개🤣🤣🤣 더보기 220929 PS_SSN_DL_BFB_C&J 1) Every 2:00 x 5set Power snatch + Squat snatch 1 x (1+2) 64% (85lb) 1 x (1+2) 70% (95lb) 3 x (1+2) 77% (105lb) .... Every 2:00 x 3set Deadlift 1 x 2 80% (255lb) 2 x 1 89% (285lb) 2) EMOM 와드는... 혼자선 못하니까 패쓰🤣 박스와드 Burpee >> Bar pacing Burpee 변경 Squat clean >> Clean & Jerk 변경 Amrap 2min x 5set -15 BFB -Max reps of Clean & Jerk rest 1min 1set (85lb) - 15개 2set (105lb) - 9개 3set (125lb) - 7개 4set (.. 더보기 220928 BP_PS_EMOM 1) Every 2:00 x 6set Bench Press 1 x 15 40% (65lb) 1 x 12 46% (75lb) 1 x 8 55% (85lb) 3 x 6 61% (95lb) ... Every 1:30 x 5set Power snatch 5 x 3 72% (95lb) 2) EMOM x 20 1. 200m ski 2. 10 Bench press 50% (75lb) Done!!! 3) 3set 12 Rear Delt Fly (5kg) 15 DB Upright row (5kg) 10 DB bench press (10kg) Done!!!! 더보기 220927 DL_SB_OHS_BIKE_BACK 1) Every 4:00 x 4set 8 Deadlift 68%(215lb) 5 Seated Box Jump(30") ... Every 2:00 x 5set Snatch Balance + Overhead squat 1 x (3+3) 57%(75lb) 1 x (3+3) 62%(85lb) 3 x (3+3) 67%(90lb) 2) 1min on / 1min off 10 cal bike sprint (10cal 타고 남은시간 천천히 타기) 16, 17, 17, 15, 14, 14, 15 로 탔다 6라째 진짜 디지는줄🤣 3) 3set 15 Reverse Hyper 10 Sandbag good morning 15 V-up 완료! 더보기 이전 1 2 3 4 ··· 18 다음
