CrossFit WOD
Lynne
5 Rounds Max Reps Bench Press (bodyweight) Max Reps Pull-up (라운드 사이 휴식 자유)
Filthy Fifty
For Time (Chipper) 50 Box Jump (24/20 in) 50 Jumping Pull-up 50 Kettlebell Swing (16/12 kg) 50 Walking Lunge 50 Knees-to-Elbow 50 Push Press (45/35 lb) 50 Back Extension 50 Wall Ball (20/14 lb, 10/9 ft target) 50 Burpee 50 Double-under
Bear Complex
5 Rounds For Load 각 라운드 7 Unbroken 세트의 바벨 컴플렉스: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press
Nasty Girls
3 Rounds For Time 50 Air Squat 7 Muscle-up 10 Hang Power Clean (135/95 lb)
Incredible Hulk
20 min AMRAP 5 Deadlift (115/75 lb) 5 Hang Power Clean (115/75 lb) 5 Front Squat (115/75 lb) 5 Push Press (115/75 lb) 5 Back Squat (115/75 lb)
Andi
For Time 100 Hang Power Snatch (65/45 lb) 100 Push Press (65/45 lb) 100 Sumo Deadlift High-Pull (65/45 lb) 100 Front Squat (65/45 lb)
Grettel
10 Rounds For Time 3 Clean & Jerk (135/95 lb) 3 Bar-Over Burpee
Oh No Curtis P
For Time 100 Curtis P (105/70 lb) (1 Curtis P = 1 Power Clean + 1 Lunge 각 다리 + 1 Push Press)
King Kong
3 Rounds For Time 1 Deadlift (455/320 lb) 2 Muscle-up 3 Squat Clean (250/175 lb) 4 Handstand Push-up
Christine
3 Rounds For Time 500m Row 12 Deadlift (bodyweight) 21 Box Jump (20 in)
Gwen
15-12-9 Reps For Load Clean & Jerk (unbroken) (세트 사이 충분히 휴식)
Ingrid
10 Rounds For Time 3 Snatch (135/95 lb) 3 Bar-Over Burpee