11.27~12.01 CF WOD

11.27~12.01 CF WOD

11.27.2023 월
BARBELL SPLIT SQUAT
E2MOM × 5Set
8(R)/8(L)rep (Back Squat 50%)~

Then

4 RFT (매번 시작은 처음부터)
3MIN AMRAP
10 BURPEE OVER BAR
5 HANG POWER CLEAN (95/65)
5 THRUSTER
5 S2OH
-1 MIN REST-

 

11.28.2023 화
10MIN
MU PRACTICE

TEAM OF 2
10ROUND (You Go I go)(1라운드씩)
5 DL (225/165)
10 T2B OR 3 RING MU
45 DU

-3MIN REST-

FOR TIME
60 WBS
60 PULL UP
60 PISTOL(L=1)

 

11.29.2023 수
10MIN
Find Your Thruster 1RM

TEAM Of 2
CASH IN : 1000M Row or Ski

THEN,
A.
3 ROUND OF:
20 SNATCH (95/65)
40 PUSH UP

B.
3 ROUNDS OF:
40 FRONT SQUAT (95/65)
20 BURPEE OVER BAR

 

11.30.2023 목
CASH IN : 10 LAPS RUN
THEN,

12 ROUNDS
3 BAR MU
9 HSPU
15 WBS

CASH OUT : 300 DU

12.1.2023 금
HANG CLEAN
5 SET
1- 10 REPS
2 – 5 REPS
3 – 3 REPS
4 – 2 REPS
5 – 1 REPS

Then,

DT
5 RFT :
12 DL
9 Hang P.Clean
6 Push Jerk
155/105

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