24.09.03 크로스핏

운동 결과

A

3 Rounds
5 Tuck jump
5/5 Lateral rotation broad jump

Rest 2:00

B

For time : 7:20
(time cap : 9 min)

• 400M run
  • 1:39
• 300 Double under(or 450 Single under)
  • 100-50-50-50-25-25
• 200 Run
• 10 Box jump over(30'/24')

보강 운동

Strict pull ups

• 10-7-6-5-5-5-5-5-5-5

1. Push Jerk

   • 2x5reps
     • 76%-81%
     • 140lb-150lb
   • 2x3reps 86%
     • 160lb
   • 3x1reps 91%
     • 165lb-170lb-175lb

2. Push Press

   • 4x3reps 76%
   • 125lb-135lb-145lb

3. Fortime Team WOD

   • 결과 : 25:23
   • 40 C&J
   • 3000m Row
     • 3 x 500m
     • 평균 1:45 페이스
   • 200m Farmers Carry
     • 5 x 20m
     • 케틀벨 32kg
   • 200m Bear hug Carry
     • 5 x 20m
     • 150lb