CrossFit WOD
Randy Savage
For Time (5개 라운드, 동작별 rep 증가) 라운드 1: 10 R-Arm KB Snatch / 10 Burpee / 10 L-Arm KB Snatch / 30 Air Squat 라운드 2: 15 R-Arm KB Push Jerk / 15 Burpee / 15 L-Arm KB Push Jerk / 45 Air Squat 라운드 3: 20 R-Arm KB Clean / 20 Burpee / 20 L-Arm KB Clean / 60 Air Squat 라운드 4: 25 R-Arm KB High Pull / 25 Burpee / 25 L-Arm KB High Pull / 75 Air Squat 라운드 5: 30 R-Arm Russian KB Swing / 30 Burpee / 30 L-Arm Russian KB Swing / 90 Air Squat (Kettlebell 24/16 kg)
AdamBrown
2 Rounds For Time 24 Deadlift (295/205 lb) 24 Box Jump (24/20 in) 24 Wall Ball (20/14 lb, 10/9 ft target) 24 Bench Press (195/125 lb) 24 Box Jump (24/20 in) 24 Wall Ball (20/14 lb, 10/9 ft target) 24 Clean (145/100 lb)
Taco44
For Time 44 Air Squat 44 Kettlebell Complex (2x16/12 kg) 44 Burpee (1 Kettlebell Complex = 1 Deadlift + 1 Clean + 1 Thruster)
Open 23.1
AMRAP 14 min 60/42 cal Row 50 Toes-to-Bar 40 Wall Ball (20/14 lb, 10/9 ft target) 30 Clean (135/95 lb) 20 Ring Muscle-Up
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 25.3
For Time (20 min cap) 5 Wall Walk 50/35 cal Row 5 Wall Walk 25 Deadlift (225/155 lb) 5 Wall Walk 25 Clean (135/85 lb) 5 Wall Walk 25 Snatch (95/65 lb) 5 Wall Walk 50/35 cal Row
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 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)
Elizabeth
21-15-9 Clean (135/95 lb) Ring Dip
Linda
10-9-8-7-6-5-4-3-2-1 Deadlift (1.5x 체중) Bench Press (체중) Clean (0.75x 체중) (Three Bars of Death)
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