CrossFit WOD
Open 24.2
AMRAP 20 min 300m Row 10 Deadlift (185/125 lb) 50 Double-Under
Open 20.4
For Time (20 min cap) 30 Box Jump (24/20 in) 15 Clean & Jerk (95/65 lb) 30 Box Jump (24/20 in) 15 Clean & Jerk (135/85 lb) 30 Box Jump (24/20 in) 10 Clean & Jerk (185/115 lb) 30 Single-Leg Squat (15 each) 10 Clean & Jerk (225/145 lb)
Open 19.5
For Time (20 min cap) 33-27-21-15-9 Thruster (65/45 lb) Chest-to-Bar Pull-Up
Open 21.3
For Time (15 min cap) 15 Front Squat (95/65 lb) 30 Toes-to-Bar 15 Thruster (95/65 lb) Rest 1 min 15 Front Squat (95/65 lb) 30 Chest-to-Bar Pull-Up 15 Thruster (95/65 lb) Rest 1 min 15 Front Squat (95/65 lb) 30 Bar Muscle-Up 15 Thruster (95/65 lb)
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 23.3
For Time (6 min cap) 5 Wall Walk 50 Double-Under 15 Snatch (65/45 lb) 5 Wall Walk 50 Double-Under 12 Snatch (95/65 lb) 5 Wall Walk 50 Double-Under 9 Snatch (135/95 lb)
Open 23.2
23.2A — AMRAP 15 min: 5 Burpee Pull-Up 10 Shuttle Run (1 rep = 25 ft out + 25 ft back) (매 라운드 Burpee Pull-Up +5 reps, Shuttle Run 10 reps 유지) 23.2B — 5 min: 1RM Thruster (floor 에서 시작)
Open 25.2
For Time (12 min cap) 21 Pull-Up 42 Double-Under 21 Thruster (95/65 lb) 18 Chest-to-Bar Pull-Up 36 Double-Under 18 Thruster (115/75 lb) 15 Bar Muscle-Up 30 Double-Under 15 Thruster (135/85 lb)
Open 22.2
For Time (10 min cap) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps Deadlift (225/155 lb) Bar-Facing Burpee (Pyramid: 라운드마다 rep +1, 10에서 정점 후 다시 1까지 감소)
Open 20.3
For Time (9 min cap) 21-15-9 Deadlift (225/155 lb) Handstand Push-Up
Open 21.4
7 min cap (21.3 완료 직후) Complex for Max Load: Deadlift + Clean + Hang Clean + Jerk 제한 시간 내 최대 중량 달성
Open 20.1
For Time (15 min cap) 10 Rounds: 8 Ground-to-Overhead (95/65 lb) 10 Bar-Facing Burpee