CrossFit WOD
Macho Man
EMOM For as Long as Possible 3 Power Clean (185/135 lb) 3 Front Squat (185/135 lb) 3 Jerk (185/135 lb)
Fortitude
30분 Alternating EMOM (15 Rounds) 짝수 분: 15/12 cal Row 홀수 분: 15 Burpee
Commcorr 7
EMOM 24 min (6분 사이클 × 4) 1분 차: 20 Air Squat 2분 차: 15 Push-up 3분 차: 20 V-up 4분 차: 20 Jump Squat 5분 차: 30 Mountain Climber 6분 차: 45초 Plank
Death by Cardio
EMOM For as Long as Possible (4분 사이클 반복) 1분 차: 10 cal Row 2분 차: 10 cal Ski Erg 3분 차: 10 cal Bike (Flywheel) 4분 차: 1분 Rest
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)
Bergeron Beep Test
EMOM For as Long as Possible 7 Thruster (75/55 lb) 7 Pull-up 7 Burpee
Bam Bam
EMOM 10 min 홀수 분: 15 Burpee 짝수 분: 30 Russian Kettlebell Swing (24/16 kg)
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