CrossFit WOD
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 19.3
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 20.3
For Time (9 min cap) 21-15-9 Deadlift (225/155 lb) Handstand Push-Up
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 20.5
For Time (20 min cap) 40 Muscle-Up (Ring) 80 cal Row 120 Wall Ball (20/14 lb, 10/9 ft target) 순서와 반복 분할 자유
Open 21.1
For Time (15 min cap) 1 Wall Walk + 10 Double-Under 3 Wall Walk + 30 Double-Under 6 Wall Walk + 60 Double-Under 9 Wall Walk + 90 Double-Under 15 Wall Walk + 150 Double-Under 21 Wall Walk + 210 Double-Under
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 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)