CrossFit® SG Hannover - Wülfel

Donnerstag 24.03

functional bodybuilding

every 2 min for 5 rounds

6 - 8 db z press
8 - 10 barbell upright row
8-12 alternating db lunges (goblet hold)

wod

5 rounds // for time

21 box jump overs
15 pull ups
9 devil press

tc: 18 min

Mittwoch 23.03

strength

every 2:30 min for 4 rounds

8 strict press

weightlifting

every 30 sec for 30 rounds

1 clean and jerk

core vs grip

3 sets

30 sec hollow
15 sec rest
30 sec plate pinch hold
15 sec rest

Dienstag 22.03

gymnastic conditioning

1-2-3-4-5-6-7-6-5-4-3-2-1

toes to bar / (c2b) pull ups / handstand push ups

tc: 7 min

note: sets need to be unbroken

wod

15 min amrap

200 m run
20 wallballs

Montag 21.03

strength

every 2:30 min for 4 rounds

8 paused deadlifts (dead stop; 1 sec pause under knee; own tempo)

wod

6 rounds // 2 min on : 1 min off

20/15 cal row
me toes to bar

note: try to stay consistent with the reps