HYROX 03.12.2024

35min AMRAP:
20m Suitcase Carry (32/24, 24/16)
20m Weighted Walking Lunges
20 Russian KB Swings
20 One Arm KB Thruster
20 KB facing Burpees

CrossFit WOD 03.12.2024

A) Skill & Core:

Kip Swing / Pull Ups

8x 20“ on / 10“ off: – Kip Swing / Kipping Pull Up – Hollow Hold

B) Conditioning:

15min AMRAP:
5 Power Clean (60/40)
10 Pull Ups
15 Double Unders (15 attempts)
-each round, add 15 Double Unders-

CrossFit WOD 02.12.2024

A) Technique: Snatch

B) Barbell – Cycling: Alle 2min, für 6 Sets:

Set 1&2:
1 High Pull / Hang Position

2 Hang Power Snatch

2 OHS

Set 3&4:
1 High Pull / Hang Position

1 Hang Power Snatch

2 OHS

Set 5&6:
1 High Pull

1 Power Snatch

1 OHS

C) Conditioning:

For time:
15 Devil Press (2×22.5/15)
20 Goblet Squats (1×22.5/15)
12 Devil Press
20 Goblet Squats
9 Devil Press
20 Goblet Squats
6 Devil Press
20 Goblet Squats
3 Devil Press
20 Goblet Squats

Hyrox 01.12.2024

Hyrox / Team Workout (90min):

12 Sets / YGIG:
30sec on/off Row o. Bike o. Box Jumps
(6 Sets each / One is working, one is resting)
into
10min AMRAP / YGIG:
5 One Arm OH Lunges
5 Burpee to Plate
into
12 Sets / YGIG:
30sec on/off Row o. Bike o. Box Jumps
into
10min AMRAP / YGIG:
4 One Arm Devil Press
4 T2B
into
12 Sets / YGIG:
30sec on/off Row o. Bike o. Box Jumps

Hyrox/Team Workout (60min):

8 Sets / YGIG:
30sec on/off Row o. Mountain Climbers o. Box Jumps
(4 Sets each / One is working, one is resting)
into
8min AMRAP / YGIG:
4 One Arm OH Lunges
4 Burpee to Plate
into
8 Sets / YGIG:
30sec on/off Row o. Mountain Climbers o. Box Jumps
into
8min AMRAP / YGIG:
2 One Arm Devil Press
2 T2B
into
8 Sets / YGIG:
30sec on/off Row o. Mountain Climbers o. Box Jumps

CrossFit WOD 29.11.2024

A) Strength:

Tempo Bench Press (2sec down, 1sec hold tension)

3 Reps für 8 Sets, alle 90sec

B) Conditioning: 6 Runden:
50 Double Unders (50 attempts)
5 Suitcase Staggered Stance Deadlift
5 KB Hang Snatch
5 KB Push Press