24.12.02 크로스핏
운동 결과
A
4 Sets
3 Muscle cleans
3 Front squats
(M: #45~#135)
Rest 2:00~3:00
B
10 Min amrap
10 Hang power cleans
8 Shoulder presses
6 Inch worm
보강 운동
Power Snatch
5 Sets
1.1.1.1
*Rest 10-15s b/t reps
*Rest 2:00-3:00 b/t sets
Squat Clean
6 Sets
3 Clean Pulls, Touch & Go
-rest :15-
2 Squat Cleans, Singles
-rest 2:00-
Max Bar Muscle up
bar muscle up
5 x Max reps
Chest to Bar - Test
2:00 Max Chest to Bar
Scarlet Cross
3 Rounds
9-11-13
Echo Bike
Hang Squat Cleans
Box Jumps (Step Down)
-rest 2:00 b/t sets-
Accessory
For Quality: DONE
10:00 Tabata (:20 On/:10 Off)
Station 1 - Superman Hold
Station 2 - Hollow Hold