2019/11/21
THU
＜CrossFit＞
W-up:
Agility
Shoulder exercise
Strength:
Sumo DL high pull practice
WOD:
21-15-9 for time
Sumo Dl high pull(50/35)
Push press
KB Swing(24/16)
c-down
＜HIIT＞
W-up:
Mobility n core
WOD1:
10min EMOM
O : 20 wide stance KB DL
E : 18 Back lunge with DB
※front rack hold
WOD2:
8min AMRAP
30 Lunge jump complex
20 Pike n dips
Optional Finisher:
TABATA
Coach's Choice
c-down
2019/11/20
WED
＜CrossFit＞
W-up:
Mobility
Strength:
Overhead squat practice
5sets of 3
then Squat Snatch practice
WOD:
10min AMRAP
5 Sqaut snatch(80%/60% of bodyweight)
10 C2B
Scale :
sqaut snatch → OH SQ
C2B → Pull up or Ring row
c-down
＜HIIT＞
W-up:
Agility n animal walk
WOD1:
WB practice
5min EMOM
15 WB shot
WOD2:
8min AMRAP
7 Plate grand to overhead
14 DB push up row
21 DB shoulder to overhead
Finisher:
2min Max Sit up
Score : total reps
c-down
2019/11/19
TUE
＜CrossFit＞
W-up:
Pair W-up
then
prepare for WOD
WOD:
For time
150 DU
50 Box jump
50 DB thruster(10/7.5)
150 Mountain climber
50 Air Squat
50 Wall Ball
150 Sit up
Then.....
Coach's Choice
c-down
＜HIIT＞
W-up:
Mobility n ladder
WOD1:
7min AMRAP
10 DB thruster
14 WB Russian twist
WOD2:
3rd for time
15 Ring row
15 Burpee touch the bar
15 Air Squat
Finisher:
2 x TABATA
A)
O : Mountain Climber
E : V sit up
B)
O : Bowleer Sqaut(R)
E : 〃(L)"
c-down
2019/11/18
MON
＜CrossFit＞
W-up:
Hip activation with Band
Strength:
5sec negative
3 x 5 (Pull Up, Ring row, banded Lat Pull Down)
Hip strength
3 x 5(BB Hip thruster )
WOD:
21-15-9 for time of
Sit up
Box jump
DB Thruster (20/15)
c-down
＜HIIT＞
W-up:
Crad
WOD1:
10min EMOM
12 DB Box Step
WOD2:
7min dynamic core
Finisher:
TABATA
O : K2C Sit up
E : Jumping pull up
c-down
