HYROX 13.03.2025

Team of 2 / You go, I go:
2 Rounds:
400m Farmers Carry (2×24/2×16 o. 22.5/15)
200 Front Rack Walking Lunges (Farmers Walk Weight o. ahafa!)
100 Sit Ups
75 Ring Rows
50cal Row
25 Burpees

CrossFit WOD 12.03.2025

A) 6 Sets, alle 90sec:
2 strict Press + 2-3 Push Press (ahafa)

B) Conditioning:
24-20-16-12-8-4
Front Rack Lunges (50/35)
Hand Release Push Ups

CrossFit WOD 11.03.2025

A) 10min EMOM:
odd: 2-3 Muscle Ups
(o. 3-4 False Grip Pull Ups o. 5-7 Turn Over)
even: max.effort alternating V-Ups

B) Conditioning:
5 Rounds:
20 KB / DB Deadlift (2×24/16 o. 22.5/15)
60 Double Unders
30m Farmers Carry

HYROX 11.03.2025

A) EMOM 10

-10 DB Thrusters (15/10)

-5-10 Pull Ups o. 15 Ring Rows-2min Rest

B) EMOM 10

-20 DB Lunges

-12 Burpees-2min Rest

C) 10min AMRAP:
3 DB Box Step Over
3 Box Jumps
6 DB Box Step Over
6 Box Jumps
9 DB Box Step Over
9 Box Jumps
Etc…

CrossFit WOD 10.03.2025

A) 8min EMOM:
1 Power Snatch +
1 Hang Squat Snatch

B) Conditioning:
„Ellen“
3 Rounds:
20 Burpees
21 alternating DB Snatches (22.5/15)
12 double DB Thrusters