CrossFit WOD 31.03.2025

A) 8min EMOM:
1 Power Clean +
1 Jerk

B) 5 Rounds:
10 Box Jumps
5 Shoulder To Overhead (60/40,40/30)
5 T2B / Leg Raises

HYROX 30.03.2025

Hyrox (90min):
a)
10min: Sled Pull ahap
10min Sled Push ahap
b)
30min AMRAP, split as needed:
25 Partner Wallballs
25 Box Jumps
25 Partner Medball Sit Ups
25 Knee Raises
25 DB / KB Goblet Lunges (22.5/15 o. 24/16)
25 DB / KB Deadlift (2x 22.5/15 o. 2×24/16)
25m Farmers Walk (both together)
500m Row
c) optionales extra:
Tabata: Burpee into Shuttle Runs
Tabata: Bike Sprints

Hyrox/Team Workout (60min):
30min AMRAP, split as needed:
25 Partner Wallballs
25 Box Jumps
25 Partner Medball Sit Ups
25 Knee Raises
25 KB Goblet Lunges (24/16)
25 DB / KB Deadlift (2x 22.5/15 o. 2×24/16)
25m Farmers Walk (both together)*
500m Row
Extra:
For Time:
50 Synchronized Burpees
then
100 Synchronized Air Squats

CrossFit WOD 28.03.2025

A) Every 2min for 6 Rounds (3 Rounds each):

– 12-16 diagonal Gorilla Rows

– 12-16 alternating KB / DB Press Top Down

B) EMOM 14
Odd: 8/6 calories Bike
Even: 3-4 Back Squats @RPE7-8

CrossFit WOD 27.03.2025

Team of 2: 2 Rounds of:
4min AMRAP:
20m Sled Push Sprint + 20 jumping Lunges -1min Rest –
4min AMRAP:
20 Double Unders / 20″ Practice + 10 Burpees -1min Rest –
4min AMRAP:
12/10cal Row + 10 Box Jumps -1min Rest –
4min AMRAP:
10/8cal Bike + 10 Russian KB Swings (24/16) -1min Rest –

HYROX 27.03.2025

Team of 2, YGIG (work split as needed):
2500m Row
150 Burpee Broadjumps
150 Wallballs
150cal Bike