CrossFit® SG Hannover - Wülfel

Dienstag 18.01

gymnastic conditioning

every 45 sec for 10 rounds

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

barbell cycling

every 45 sec for 8 rounds

5 tng power snatches

into

every 45 sec for 8 rounds

5 tng power cleans

core work

3 sets

30 sec forearm plank
30 sec straight leg sit ups

Montag 17.01

strength

every 2 min for 5 rounds

5 strict press

wod

10 rounds // 30 sec : on 30 sec off

6 hang power cleans
6 frontsquats
6 push jerks

tc: 18 min

Sonntag 16.01

wod

30 min amrap

15/12 cal row
12 deadlifts
9 hang power cleans
6 push jerks
3 power snatches

Samstag 15.01

gymnastic conditioning

20 toes to bar or (c2b) pull ups
1 min rest
15 toes to bar or (c2b) pull ups
1 min rest
10 toes to bar or (c2b) pull ups
1 min rest
5 toes to bar or (c2b) pull ups

tc: 8 min

wod

20 min amrap

30 air squats
20/15 cal row
10 handstand push ups

lets get a grip

4 min double kb hold