WODCAST

CrossFit WOD

카테고리

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타입

For TimeAMRAPEMOMFor LoadTabataChipper

태그

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

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)

OpenFor Time

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)

OpenFor Time

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)

OpenFor Time

Open 20.3

For Time (9 min cap) 21-15-9 Deadlift (225/155 lb) Handstand Push-Up

OpenFor Load

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

OpenFor Time

Open 18.4

For Time (9 min cap) 21-15-9 Deadlift (225/155 lb) Handstand Push-Up

OpenAMRAP

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

OpenFor Time

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

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