CrossFit® SG Hannover - Wülfel

Montag 20.12

strength

every 2:30 min for 4 rounds

4/4/3/2/1 frontsquats (own tempo)

wod

5 rounds // for max reps

every 3 min for 5 rounds

10 alternating devil press

1. round me toes to bar
2. round me single arm db thruster (change arms after 5 reps)
3. round me burpees over db
4. round me pull ups
5. round me alternating db hang clean and jerks

Sonntag 19.12

wod a

10 min to find a 1 rep max

squat clean

into

wod b

20 squat cleans @70% of wod a
20 alternating devil press
15 squat cleans @70% of wod a
15 burpees over bar
10 squat cleans @70% of wod a
10 alternating devil press
5 squat cleans @70% of wod a
5 burpees over bar
me power cleans @50% of wod a

tc: 20 min

Samstag 18.12

gymnastic conditioning

3 sets

x toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
60 sec rest

wod

1000/800 m row
100 air squats
1000/800 m row
50 push ups
1000/800 m row
100 butterfly sit ups
1000/800 m row

tc : 20 min

lets get a grip

400 m plate pinch walk

Freitag 17.12

strength

every 2 min for 5 rounds

3 push press
+ 3 push jerks

wod

chipper // for time

80/60 cal row (30 sec on : 30 sec off)
60 wallballs
40 burpees over bar
30 hang power cleans
20 thruster
10 power snatches