24.10.08 크로스핏

운동 결과

A

5 Sets
3 Power snatches
(2 sec pause above knee)
(no tng)
(no build up)
(snatch 60%~75% of 1RM snatch)

• 115lb

Rest 2:00~3:00

B

" OPEN 24.1 "

• 11:37
  (time cap : 15 min)

21 Dumbbell snatches, arm 1
21 Lateral burpee over dumbbell
21 Dumbbell snatches, arm 2
21 Lateral burpee over dumbbell
15 Dumbbell snatches, arm 1
15 Lateral burpee over dumbbell
15 Dumbbell snatches, arm 2
15 Lateral burpee over dumbbell
9 Dumbbell snatches, arm 1
9 Lateral burpee over dumbbell
9 Dumbbell snatches, arm 2
9 Lateral burpee over dumbbell

보강 운동

Power Clean

For Load:
6 Sets
1 Segment + 1 High Hang

Skill Cycling

For Quality: 3 Fail
15:00 EMOM (5 sets)

Minute 1 - 15 Burpees to 6” Target
Minute 2 - 5 Strict Handstand Push Ups + 10 Kipping Handstand Push Ups → fail
Minute 3 - 30 Heavy Rope/Drag Double Unders → Heavy Rope/Drag Single Unders (scale)

Strongman

For Time:
5 x 200ft (60m) Bearhug Sandbag Carry 150lb
-rest 1:00 b/t sets-

Burned At Both Ends

For Reps: 77
2 Sets

8:00 AMRAP
2-4-6-8...

Burpee Bar Muscle Up
Box Jump Overs (30’)
Alt. Dumbbell Clean & Jerk 60lb

-4:00 rest b/t sets-