CrossFit WOD
Open 21.2
For Time (20 min cap, 상승 ladder) 10 Dumbbell Snatch (50/35 lb) 15 Burpee Box Jump-Over (24/20 in) 20 Dumbbell Snatch 15 Burpee Box Jump-Over 30 Dumbbell Snatch 15 Burpee Box Jump-Over 40 Dumbbell Snatch 15 Burpee Box Jump-Over 50 Dumbbell Snatch 15 Burpee Box Jump-Over
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 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 20.1
For Time (15 min cap) 10 Rounds: 8 Ground-to-Overhead (95/65 lb) 10 Bar-Facing Burpee
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 25.1
AMRAP 15 min 3 Lateral Burpee Over Dumbbell 3 Dumbbell Hang Clean-to-Overhead (50/35 lb) 30 ft Walking Lunge 매 라운드 Burpee와 Hang C2OH에 3 reps씩 추가 Walking Lunge는 매 라운드 30 ft 유지
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 24.1
For Time (15 min cap) 21-15-9 reps each of: Dumbbell Snatch (arm 1) (50/35 lb) Lateral Burpee Over Dumbbell Dumbbell Snatch (arm 2) (50/35 lb) Lateral Burpee Over Dumbbell
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