CLOSED

[TEAM 3]
AMRAP 20
120 Wallball 20/14lb
80 Power Snatch 115/75lb
40 Muscle ups

5 sets
1 Halting Snatch Deadlift
1 Snatch Pull
1 Hip Power Snatch
1 Hang Power Snatch
1 Power Snatch
* Load : 55% ~

3 sets
3 Slow Snatch Pull @ Today Heavy

5 rounds for time of :
20 DB Snatch 50/35lb
20 DB Lateral Burpees
20 Pull ups
60 Double Unders

AMRAP 15
16/14 Cal Row
4 Wall Walks
16 Box Jump Overs 24/20inch
4 Wall Walks

5 rounds for time of :
15 Shoulder to Overhead 115/75lb
20 Toes to bar

2 rounds for time of :
Run 800m
40 Push ups
30/24 Cal Row
60 Squats

[TEAM 3]
AMRAP 24
3 Hang Power Clean 135/95lb
6 Shoulder to Overhead 135/95lb
9 Burpee Over the Bar
12 Chest to bar
* Alternating rounds

Every 3:00 for 8 sets
3 Push Press
2 Push Jerk
1 Split Jerk
* Climbing (From Ground)

[TEAM 2]
AMRAP 16
60 Wallball 20/14lb w/ Hanging Hold
40 Alternating Box Jumps 24/20inch
20 Muscle ups
* BJ : Step Down

ANDY
For time of :
100 Hang Power Snatch 65/45lb
100 Push Press 65/45lb
100 Sumo Deadlift High Pull 65/45lb
100 Front Squat 65/45lb

AMRAP 15
10m DB(2) Farmer’s Lunges 50/35lb
10 Toes to bar
30 Double Unders

A. Monostructural
For time of :
Row 2,000 / 1,700m

B. Gymnastic
Max Unbroken Chest to bar

“Modified 26 ZS Event 2”
[TEAM 3]
AMRAP 20
+1 Deadlift 135/95lb
+1 Hang Power Clean 135/95lb
+1 Shoulder to Overhead
12 Toes to bar
* Alternating rounds

* Open Gym *
– ZEST SURIVIVOR –

<Open Gym WOD>
CrossFit Total (Every 2:00 for 18:00)
1 rep Max Back Squat (00:00 / 02:00 / 04:00)
1 rep Max Shoulder Press (06:00 / 08:00 / 10:00)
1 rep Max Deadlift (12:00 / 14:00 / 16:00)
* 3 attempts at each lift

“Modified 26 ZS Event 4”
AMRAP 11
1-2-3-4-5 … Bar Muscle ups
7 Box Jump Overs (Step Down) 30/24inch
9 Alternating DB Snatch 70/50lb

“Modified 26 ZS Event 1”
5 rounds for time of :
12 Plate Ground to Overhead 45/25lb
12 Plate Overhead Lunges 45/25lb
12 Lateral Burpee to Plate

For time of :
21-18-15-12-9-6-3
Chest to bar
Push Ups
Cal Row

3 Rounds for time of :
40 steps, Walking Lunges
30 Kettlebell Swings 24/20kg
20 Goblet Squats 24/20kg
Run 400m

[TEAM 3]
AMRAP 24
60 Back Squat 115/75lb
45 Power Snatch 115/75lb
30 Muscle ups

A.
5 sets
1 Snatch Pull
1 Muscle Snatch
1 Overhead Squat
1 Snatch w/ Pause 2’s in the bottom
* Load : ~ 65%

5 rounds for time of :
40 Double Unders
20 Toes to bar
10 DB Snatch 70/50lb
5 Wall Walks

7 rounds for time of :
300/250m Row
10 KB(2) Deadlift 32/24kg
15 Box Jumps 24/20inch

[TEAM 2]
AMRAP 20
7 Thruster 95/65lb
7 Chest to bar
7 Target Burpees

3 rounds for time of :
400m Run
21 DB Hang Power Clean 50/35lb
12 DB Shoulder to Overhead 50/35lb

제헌절
Open Gym
10:00 ~ 16:00

[TEAM 3]
AMRAP 24
90 Power Snatch 75/55lb
120 Toes to bar
90 Wallball 20/14lb
60 Bar Muscle ups

For time of :
50-40-30-20-10 Cal Row
* 25 Hand-Release Push ups b/w rounds

AMRAP 20
15 Pull ups
15 Kettlebell Swings 24/20kg
15 Burpee Box Jump Overs 24/20inch

4 rounds for time of :
40 Double Unders
10/10 DB Suitcase Lunges 50/35lb
40 Double Unders
9-7-5-3 Wall Walks