Hyrox, 16. Juni 2024

Teams of 2 | AMRAP 70′:

Partner A: Bike

Partner B:
10 Burpee Box Jumps
20 DB Snatches
30 Air Squats
40 Butterfly SitUps

Foundations, 15. Juni 2024

Squat (Low Bar vs. High Bar)

A) Technique & Strength Work

3 x 4 x Low Bar Squat
3 x 4 x High Bar Squat

B) Metcon

“Nancy”
5 Rounds of:
400 m Run or 500 m Row
15 x Overhead Squats @45/30kg

CrossFit, 14. Juni 2024

A) Gymnastics

3 Sets of:
8-10 x Bar Dips
5 x Side Way HSW against wall / side
Rest as needed

3 Sets of:
8-10 x Hollow Body Push-Ups @31×1
10-12 x Plate Walks
Rest as needed

B) Metcon

AMRAP 1’ x 5
60 x Double Unders
Max Power Snatch in remaining time
@55-60-65-70-75%
75 Sec Rest

Hyrox, 13. Juni 2024

A) Metcon

800m Run or 1000m Row
21 x Wall Ball Shots
15 / 15 x Sandbag Lunges
9 m Burpee Broadjumps
400 m Run or 500 m Row
21 x Wall Ball Shots
15 / 15 x Sandbag Lunges
9 m Burpee Broadjumps
800 m Run or 1000 m Row
21 x Wall Ball Shots
15 / 15 x Sandbag Lunges
9 m Burpee Broadjumps

B) Extra Work

EMOM Max Effort:
Min 1: Farmers Carry @heavy!
Min 2: active / passive hang
Min 3: Plank Hold
Min 4: Wall Sit

CrossFit, 12. Juni 2024

A) 1 ¼ Front Squat

4 Sets of:
8-6-6-4-4 1 ¼ Front Squat @build to RPE 9

B) Metcon

EMOM x 18 (6 Rounds):
Min 1: 10-15 / 15-20 cal Row
Min 2: Max (unbroken) WBS
Min 3: REST


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