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

[Crossfit - 분당]

"400m,Hang power clean, Push-up"

4 Rounds

Run 400m

10 Hang power clean (135/95)

10 Push-up

[Crossfit - Sentinel]

EMOM for 20:00:

2 Power Cleans

4 Front Squats

Rx: 135/95

B-D: 165/115

[Crossfit - 투혼]

8 rounds for max reps of:

115 pound Hang power clean, 20 seconds

Rest 10 seconds

115 pound Push press, 20 seconds

Rest 10 seconds

[Crossfit - Able]

"Fight gone bad with your partner"

3Round

1min Wall ball

1min SDHP

1min Box jump

1min Push press

1min Row

[Crossfit - MARU]

Overhead Squat

3-3-3-3-3 reps

[Crossfit - SAP]

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

(각 15세트에 무게를 늘리며 시도)

[Crossfit.com]

Split snatch 2-2-2-2-2-2-2 reps

Alternate legs for each rep.

(각 반복시마다 발 방향 교체)

[Crossfit - 분당]

"Squat clean, KBSW"

3-3-3-3-3

Power Clean

then

5 Rounds

7 Squat clean (135/95)

14 Kettlebell Swing (24/16)

[Reebok Crossfit - Sentinel]

For Time:

100 Thrusters (95/65)

[Reebok Crossfit - 투혼]

For time of: 

Row 1000m 

Run 800m 

Row 1000m

[Reebok Crossfit - MARU]

20min AMRAP:

3 Wall climbs

10 Up-downs

5 Parallette pass-throughs (forward + back = 1)

10 Grasshoppers (right + left = 1)

[Reebok Crossfit - XTM]

3 rounds for time of:

30 Kettlebell swings(24kg/16kg)

25 Wall ball shots(20#/14#)

20 Pull-ups

[Reebok Crossfit - Able]

"TABATA SE"

Pullup

Pushup

Situp

Squat

[Crossfit SAP]

"Jared"

4 rounds for time of:

Run 800 meters

40 Pull-ups

70 Push-ups

[Crossfit.com]

Overhead Squat 3-3-3-3-3 reps