**** Krose's Crossfit Diary ****

[Warmup]

에어스쾃 20
버피 10
딥스 5

각종 스트레칭

[Main Training]

Running 1.5km
각종 런닝 스킬 연습
팀 짜서 숏 피치 대회 2위!

[Extra]

워킹런지 50

[Main Training]

탄천 러닝 5km

[기록]

26분 12초 - 기존 시간보다 10여초 단축!

[Crossfit - 분당]

"DB Snatch, Sit-up, TTB"

3라운드

15 덤벨 스내치 35파운드

15 싯업

15 덤벨 스내치 35파운드

15 토즈투바

레벨별 무게로 비례축소 합니다.

[Reebok Crossfit - Sentinel]

“Horrible Hundred” Partner WOD:

100 Box Jumps

100 Pull-Ups

100 KBS (24/16)

100 Lunge Steps

100 Knees to Elbows

100 Push/Press (45/35)

100 Sit-Ups

100 Jumping Squats w/ BB (45/35)

100 Burpees

1000m Run

*each group must complete the total number of reps before moving onto the next excercise

-this workout is designed to be EXTREMELY tough to complete within the given time cap

[Reebok Crossfit - 투혼]

For time:

50 Pull-ups

10 Burpees

40 Pull-ups

20 Burpees

30 Pull-ups

30 Burpees

20 Pull-ups

40 Burpees

10 Pull-ups

50 Burpees

[Reebok Crossfit - ABLE]

"Elizabeth"

for time :

21-15-9 

Squat clean 135# / 95#

Ring Dips

[Reebok Crossfit - XTM]

For time:

100 Thruster(95#/65#)

[Crossfit SAP]

5 rounds for time of:

135 pound barbell Overhead walking lunges, 25 feet

15 Knees to elbows

Let trailing knee gently kiss the ground on each lunge.

(각 런지시 무릎이 바닥에 닿도록 실시)

[Crossfit.com]

3 rounds for time of:

15 foot Rope climb, 3 ascents

30 Push-ups

30 Sit-ups

[WOD]

3 Rounds for Time:

Rowing 300m

20 One arm DB Snatch 25lbs (10-10 Alter)

10 Pull-ups

[기록]

10분 44초