Tagestraining 19.04.2024

Team of 2
40 minutes running clock…
2 rounds:
50 cal Bike
50 Pull-Ups
immediately into:
2 rounds:
50 single arm DB-Clean & Jerk M22,5Kg/W15Kg
50 single arm over the Box Step-ups with DB
immediately into:
2 rounds:
50 Burpees
50 Single Arm DB OH Lunges 22,5/15kg
immediately into:
20 Rope Climbs

Hyrox 18.04.2024

A) 1 km run with maximum Effort

B) For time:
50 Squat jumps mit Medball M9kg/W6kg
400 meter run
40 Squat jumps
400 meter run
30 Squat jumps
400 meter run
20 Squat jumps
400 meter run
10 Squat jumps
400 meter run

Bitte entsprechendes Schuhwerk und Kleidung dabei haben

Tagestraining 18.04.2024

A) EMOM 10
1 Power-Clean + 1 Hang-Power-Clean + 1 Shoulder to Overhead

B) For Time: (15 minutes CAP)
35-25-15
Cal Row or Bike
Toes to Bar
Alt. DB Snatch M22,5kg/W15kg

C) For Time: (10 minutes CAP)
200 Russian Twist with 5kg plate
*Every time you break or rest, run 200m

Rest 3min. between each section

Bring a Friend am 21.04.2024

10:30 bis 12:00 Uhr

Melde deine Begleitung unter info@crossfit-am-rhein.de an.

Tagestraining 17.04.2024

A) EMOM 10:
3 reps Deadlift RPE 7-8

B) 10 minutes amrap
5 DB Thrusters M22,5Kg/W15Kg
5 Burpees
6 DB Thrusters
6 Burpees
7 DB Thrusters
7 Burpees
etc…