Hyrox 15.04.2024

Team of 2 for time:
150 calories row / Partner does plank hold
150 slam balls / Partner does bottom of Squat hold
150 Burpees / Partner does dead hang
150 plate Clean & Jerk / Partner holds plate
overhead M15kg/W10kg

Tagestraining 15.04.2024

A) Muscle-ups


B) CrossFit Hero WOD „Jason“
For time:
100 Squats
5 Muscle-ups or 5 C2B Pull-ups
75 Squats
10 Muscle-ups or 10 C2B Pull-ups
50 Squats
15 Muscle-ups or 15 C2B Pull-ups
25 Squats
20 Muscle-ups or 20 C2B Pull-ups

Hyrox 14.04.2024

For time:
„Murph has a little Brother“
400 meter run
100 Lat-rows
400 meter run
150 Push-ups
400 meter run
200 Air-Squats
400 meter run

Tagestraining 12.04.2024

A) 25-20-15-10-5 reps for time of:
Wall-Balls M9kg/W6kg
Calories row


B) 21-15-9

Thrusters M42,5kg/W30kg
Calories bike

Hyrox 11.04.2024

EMOM 32:
1) 2 rounds Shuttle-Sprint (1 round is 10, meter and back, 20 meter and back)
2) 20 reps Tuck-ups
3) 30 reps Air-Squats
4) 40 seconds amrap Bench Jump-ove


CrossFit Journal: The Performance-Based Lifestyle Resource Leistungsstarke Geräte, die auf Leistung ausgelegt sind | Eleiko gym80 International GmbH Hammer Strength Hyrox HOLD STRONG