CrossFit WOD
Grip and Rip
For Time (2 블록) 0:00부터 21 Burpee, 1 Round Dumbbell DT 18 Burpee, 1 Round DT 15 Burpee, 1 Round DT 12 Burpee, 1 Round DT 10:00부터 21 Air Squat Hop Over Dumbbell, 1 Round DT 18 AS Hop, 1 Round DT 15 AS Hop, 1 Round DT 12 AS Hop, 1 Round DT (1 DB DT = 12 Deadlift + 9 Hang Power Clean + 6 Push Jerk, Dumbbell 2x50/35 lb)
Heat Wave
EMOM 30 min 1분 차: 100m Run 2분 차: 1 Round of Single-Arm Dumbbell DT (50/35 lb) 3분 차: 10/8 cal Bike 4분 차: 1 Round of Single-Arm Dumbbell DT (50/35 lb) 5분 차: Max Burpee (5분 사이클 × 6) (1 DT = 12 Deadlift + 9 Hang Power Clean + 6 Push Jerk)
Nightmare Before Christmas
For Time 1 Hang Clean 2 Front Squat 3 Push Jerk 4 Bent Over Row 5 Burpee 6 Thruster 7 Deadlift 8 Alternating Dumbbell Snatch 9 Dumbbell Swing 10 Snatch to Reverse Lunge 11 Devil Press 1200m (0.75 mile) Run (무게 명시되지 않음 — 추천: 바벨 95/65 lb, 덤벨 50/35 lb)
I Go You Go
20 Rounds (2인 팀, 교대) 3 Bar-Facing Burpee 3 Power Clean 3 Front Squat 3 Push Jerk 3 Bar-Facing Burpee (무게 미지정, 추천: 95/65 lb)
Macho Man
EMOM For as Long as Possible 3 Power Clean (185/135 lb) 3 Front Squat (185/135 lb) 3 Jerk (185/135 lb)
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)
K9 Kitt
21 Rounds For Time 6 Deadlift (80/60 lb) 5 Hang Power Clean (80/60 lb) 4 Front Squat (80/60 lb) 3 Shoulder-to-Overhead (80/60 lb) 200 ft Weighted Carry (80/60 lb)
DT
5 Rounds for time: 12 Deadlift (155/105 lb) 9 Hang Power Clean (155/105 lb) 6 Push Jerk (155/105 lb)
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