CrossFit WOD

카테고리

전체 Benchmark Hero Open Games Custom Tribute Hyrox

타입

For Time AMRAP EMOM For Load Tabata Chipper

태그

#long #barbell #burpee #cardio #gymnastics #run #bodyweight #pull-up #deadlift #heavy #push-up #air-squat

CustomFor Time

Linchpin Test 13

For Time 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Burpee 각 Burpee 세트 전에 400m Run 무게조끼 착용 (20/14 lb)

CustomEMOM

Heat Wave

EMOM 30 min 1분 차: 100m Run 2분 차: 1 Round of Single-Arm Dumbbell DT (50/35 lb) 3분 차: 10/8 cal Bike 4분 차: 1 Round of Single-Arm Dumbbell DT (50/35 lb) 5분 차: Max Burpee (5분 사이클 × 6) (1 DT = 12 Deadlift + 9 Hang Power Clean + 6 Push Jerk)

CustomAMRAP

FrankenWOD

4 Rounds For Max Reps (3인 팀) Station 1: 200m Run + 50 Double-under Station 2: Max Reps Squat Clean (135/95 lb) Station 3: Max Reps Handstand Push-up (Station 1 파트너가 DU 완료 시 전원 로테이션)

CustomFor Time

Melt Programming MetCon

For Time Buy-In: 800m Run 22-16-10 Reps Alternating Dumbbell Hang Snatch Burpee Over Dumbbell Dumbbell Single Thruster 400m Run 10-16-22 Reps Alternating Dumbbell Hang Snatch Burpee Over Dumbbell Dumbbell Single Thruster Cash-Out: 800m Run (Dumbbell 50/30 lb)

CustomAMRAP

Choe

35 min AMRAP Buy-In: 9 Man Maker (2x35/20 lb Dumbbell) + 11 Burpee 나머지 시간 AMRAP 300m Run 27 Air Squat 9 Handstand Push-up

CustomFor Time

Goddessmaker

6 Rounds For Time 8 Goddessmaker (2x35/25 lb Dumbbell) 200m Run 2분 Rest (1 Goddessmaker = 1 DB Push-up + 1 Right-Arm Plank Row + 1 Left-Arm Plank Row + 1 DB Clean + 1 Front Squat + 1 Push Press + 1 Overhead Reverse Lunge 각 다리, Unbroken)

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