CrossFit® SG Hannover - Wülfel

Donnerstag 03.02

strength

every 2 min for 5 rounds

5 deadlifts (dead stop; own tempo)

wod

every 3 min for 6 rounds

20 double unders / 50 single unders
10 alternating devil press
me db single arm overhead lunge
(change arms after 5 reps)

Mittwoch 02.02

crossfit open workout 18.2 & 18.2a

for time

1-2-3-4-5-6-7-8-9-10 reps of:

dumbbell squats 2 x 22,5/15
bar facing burpees

into 18.2 a

1 rep max clean

tc : 12 min

Dienstag 01.02

gymnastic conditioning

every 30 sec for 12 rounds

x unbroken toes to bar / (c2b) pull ups
or handstand push ups

note: try to stay consistent with the reps

barbell cycling

every 30 sec for 14 rounds

2 tng squat snatches

into

every 30 sec for 14 rounds

2 tng squat cleans

core work

3 sets

1 min weighted plank
1 min rest

Montag 31.01

strength

every 2 min for 5 rounds

5 backsquats (own tempo)

wod

18 min amrap // for reps

15 box jump overs
12 dual db squats
9 toes to bar
6 devil press
3 burpee bar muscle ups