CrossFit WOD 24.02.2025

A) One Leg Squat / „Pistols“

B) In 8min build a heavy / ahafa Complex:
1 DB or KB Power Snatch
1 Reverse Turkish Get Up
1 Turkish Get Up
(switch side)

C) 20-18-16-14-12-10-8-6-4-2

Pistols
Hang DB Snatch

HYROX 23.02.2025

Hyrox / Team Workout (90min):

Team of 3:
20min AMRAP:
Partner A:
Rows for 5min
Partner B & C YGIG:
20 Wallballs
20 Burpees-2min Rest
20min AMRAP:
Partner A:
Rows for 5min
Partner B & C YGIG:
10 KB Deadlift (2×24/16)
40m Farmers Carry-2min Rest
20min AMRAP:
Partner A:
Rows for 5min
Partner B & C YGIG:
20m Walking Lunges
20m Sled Push

Hyrox/Team Workout (60min):
Team of 3:
12min AMRAP:
Partner A:
Rows for 4min
Partner B & C YGIG:
20 Wallballs
20 Burpees-2min Rest
12min AMRAP:
Partner A:
Rows for 4min
Partner B & C YGIG:
10 KB Deadlift (2×24/16)
40m Farmers Carry-2min Rest
12min AMRAP:
Partner A:
Rows for 4min
Partner B & C YGIG:
20 Reverse Lunges
10 Knee Raises

CrossFit WOD 21.02.2025

A) 12min AMRAP for Quality:
5 False Grip Ring Row + 5 Low Ring MU Transition
8/8 One Leg eccentric Step Ups
10-15 banded Face Pulls

B) 21-15-9-15-21
Box Jump Over
Alternating DB Power Snatch (22.5/15)

-after each Round: 3 Muscle Ups

HYROX 20.02.2025

40min EMOM:

-12-15 Body Rows

-10-12 HR Push Ups

-40sec Sled Push

-40sec Plank Shoulder Taps

-40sec Jumping Lunge

CrossFit WOD 20.02.2025

For Time & for max. Calories / with a Partner:
One is rowing, one is working, switch as needed:
100 DB Thruster
100 Burpee Broadjump
100 Devil Press
100 Tuck Ups