두번째 Battle of the Tribe 가 

12월 14일 (토요일)에 진행될 예정입니다!

오후 시간 꼭 비워두세요~!

 

Battle of the Tribe 는 

킬로그램 트라이브만의 팀 대결 입니다.

모든 레벨이 참여할 수 있는

재미난 추억의 시간이니

모든 분들의 참여 기대합니다!

 

자세한 사항은 추후 공지 드리겠습니다 ;)

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Monday

2024/11/11

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I. Strength

Front Squats

4x4 (80%)

 

 

II. Conditioning

“Peppero Day”

11 Minute AMRAP:

11 Front Squats (95/65lb)

11 Lateral Burpee Over Bars

11 Toes To Bars 

 

 

 

Tuesday

2024/11/12

_

I. Weightlifting

Snatches (12 minutes)

 

 

II. Conditioning

“CrossFit Open 23.3”

 

00:00-6:00

Complete:

5 Wall Walks

50 Double Unders

15 Snatches (95/65lb)

5 Wall Walks

50 Double Unders

12 Snatches (135/95lb)

 

If complete, until 9:00: 

20 Strict Handstand Push Ups

50 Double Unders

9 Snatches (185/125lb)

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If complete, until 12:00:

20 Strict Handstand Push Ups

50 Double Unders

9 Snatches (225/155lb)

 

 

 

Wednesday

2024/11/13

_

I. Strength

Deadlifts

5x3 (85%)

 

 

II. Conditioning

2 Rounds For Time:

(Time cap: 15 min)

21 Pull Ups

21 Deadlifts (185/135lb)

15 Chest to Bars

15 Deadlifts 

9 Bar Muscle Ups

9 Deadlifts 

 

 

 

Thursday

2024/11/14

_

15 minute AMRAP:

100 Single Unders

30 Cal. Row

20 Box Step Ups (pick height)

10 Push Ups

 

 

 

Friday

2024/11/15

_

I. Weightlifting

4 sets (80-80-85-85%)

2 Cleans + 1 Split Jerk

 

 

II. Conditioning

5 Rounds For Time:

(Time cap: 20 min)

20 Wall Ball Shots (20/14lb)

15 Sit Ups

10 Ring Dips

5 Clean & Jerks (185/135lb)

1 Seated Legless Rope Climb

 

 

 

Saturday

2024/11/16

_

In Partners,

For Time: 

100 Box Jumps (24/20in)

100 Dumbbell Snatches (50/35lb)

80 One Dumbbell Box Step Ups

80 One Arm Dumbbell Devil Presses

60 Burpee Box Jumps (24/20in)

60 Alternating One Arm Dumbbell Hang Clean & Jerks

 

*Every 2 minutes, perform 10 Synchronized Jumping Lunges