CrossFit WOD
Open 18.2
AMRAP 12 min 1-2-3-4-5-6-7-8-9-10... Dumbbell Squat (50/35 lb) Bar-Facing Burpee 매 라운드 1 rep씩 증가 이어서 18.2a: 남은 시간 내 1RM Clean
Open 18.3
AMRAP 14 min 2 Rounds of: 100 Double-Under 20 Overhead Squat (115/80 lb) 100 Double-Under 12 Ring Muscle-Up 100 Double-Under 20 Dumbbell Snatch (50/35 lb) 100 Double-Under 12 Bar Muscle-Up
Open 18.4
For Time (9 min cap) 21-15-9 Deadlift (225/155 lb) Handstand Push-Up
Open 18.5
For Time (7 min cap) 3-3, 6-6, 9-9, 12-12, 15-15... Thruster (100/65 lb) Chest-to-Bar Pull-Up 매 라운드 3 reps씩 증가
Open 19.1
AMRAP 15 min 19/15 cal Row 19 Wall Ball (20/14 lb, 10/9 ft target)
Open 19.2
8 min AMRAP (완료 시 +4 min 연장) 25 Toes-to-Bar 50 Double-Under 15 Squat Clean (135/85 lb) 연장 시: 25 Toes-to-Bar 50 Double-Under 13 Squat Clean (185/115 lb)
Open 19.3
For Time (10 min cap) 200 ft Dumbbell Overhead Lunge (50/35 lb) 50 Dumbbell Box Step-Up (50/35 lb, 24/20 in) 50/35 cal Row 200 ft Handstand Walk
Open 19.4
For Time (12 min cap) 3 Rounds: 10 Snatch (95/65 lb) 12 Bar-Facing Burpee Rest 3 min (시계 계속) 3 Rounds: 10 Bar Muscle-Up 12 Bar-Facing Burpee
Open 19.5
For Time (20 min cap) 33-27-21-15-9 Thruster (65/45 lb) Chest-to-Bar Pull-Up
Open 20.1
For Time (15 min cap) 10 Rounds: 8 Ground-to-Overhead (95/65 lb) 10 Bar-Facing Burpee
Open 20.2
AMRAP 20 min 4 Dumbbell Thruster (50/35 lb) 6 Toes-to-Bar 24 Double-Under
Open 18.1
AMRAP 20 min 8 Toes-to-Bar 10 Dumbbell Hang Clean & Jerk (50/35 lb) 14/11 cal Row