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…

Tagestraining 16.04.2024

A) OT 2 minutes do 8 reps Bench Press RPE 7-8

B) 7 rounds for time of:
5 Power Cleans M85Kg/W55Kg
10 Box-jumps M24inch/W20inch
40 meter one arm suitcase carry with KB
M32Kg/W24Kg (20 meter left arm + 20 meter right arm)

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