크로스핏 마루 - CrossFit MARU

250320 'Row_WBS_Burpee'

AMRAP20

12/10cal Row

2 WBS 20/14

2 Burpee

- add 2reps to burpees and wall ball after the completion of each round

250317 'Open Workout 25.3'

For time:

5 wall walks

50-calorie row

5 wall walks

25 deadlifts

5 wall walks

25 cleans

5 wall walks

25 sn**ches

5 wall walks

50-calorie row

Time cap: 20 minutes

250314 'Hang power sn**ch_Push press_Front squat_Deadlift'

For time

50 Hang power sn**ch 75/55

50 Push press

50 Front squat

50 Deadlift

250313 'Squat_Push-up_DU'

4sets

AMRAP3

15 Squat

8 Push-up

30 DU

Rest 1min

250307 'Devil_DB squat_Push-up_DB lunge_Sit-up'

EMOM25

5 Devil press 2×50/35

10 DB front squat

15 Push-up

20 DB reverse lunge

25 AB mat sit-up

250306 'Pull-up_Burpee box jump over'

2sets

15-12-9-6-3 Pull-up

10-8-6-4-2 Burpee box jump over 24/20

Rest 3min

250304 'Power clean + hang squat clean + jerk'

6sets × 2min

2 power clean + 2 hang squat clean + 2 jerk

250303 'Open Workout 25.1'

Open Workout 25.1

Complete as many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell

3 dumbbell hang clean-to-overheads

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell

♂ 50-lb (22.5-kg) dumbbell

250228 'Devil press_DB front squat_DB Push press'

20RFT

1 Devil press 2×50/35

2 DB front squat

3 DB Push press

250225 'Power sn**ch + Hang squat sn**ch + Overhead squat'

6sets × 2min

2 Power sn**ch + 2 Hang squat sn**ch + 2 Overhead squat

250221 'HSPU_Pistol_DB clean'

2sets

AMRAP7

20 HSPU

20 Pistol

20 DB Clean 2×50/35

Rest 3min

250219 'DU_C2B_Push-up' 250219 'DU_C2B_Push-up'

5RFT

80 DU

15 C2B

20 Push-up