CrossFit® SG Hannover - Wülfel

Freitag 14.01

skill work

10 min double under work

strength

every 2 min for 5 rounds

5 deadlifts (dead stop; own tempo)

wod

amrap // 12 min

12 box jump overs
12 double db thruster
12 burpees

strength

every 2 min for 5 rounds

5 backsquats (own tempo)

weightlifting

30 rounds // every 30 sec

1 power statch
+ 1 high hang squat snatch

core work

5 rounds // 40 sec on : 20 sec off

weighted plank

Mittwoch 12.01

crossfit open workout 12.3

18 min amrap

15 box jumps (60/45)
12 push presses (50/35)
9 toes to bar

Montag 10.01

strength

every 2 min for 5 rounds

5 strict press

wod

6 rounds // 2 min on : 1 min off

7 power cleans
7 frontsquats
me alternating devil press