24.10.10 크로스핏
A
For time : 7:16
(time cap : 10 min)
TEST
2000M row
B
3 Rounds
For time : 2R 207
(time cap : 13 min)
800M run
21 Power cleans
400M run
15 Push presses
200M run
9 Clean&jerk
보강 운동
Overhead Squat Technique
For Load:
5 Sets
1 Heaving Snatch Balance + 2 Overhead Squat
Front Squat
For Load:
4 Cluster Sets
4.3
*Rest :30 b/t clusters
*Rest 3-4:00 b/t sets
Strict Pull-Up
Strict Pull-Up
5x7
Accessory
For Quality:
5 Sets
5/5 Lateral Lunge, Moderate Load
5 Pike Ring Handstand Push Ups
-rest as needed b/t sets-