CrossFit® SG Hannover - Wülfel

Samstag 11.09

gymnastics conditioning

8 rounds // emom

x pull ups / chest to bar / toes to bar

wod

20 min amrap

5 wall walks
10 box jumps
15/12 cal row

lets get a grip

6 min amrap

double kb walk for distance

Freitag 10.09

strength

every 1:30 min for 7 rounds

4 backsquats (own tempo)

wod

6 rounds // intervall

every 3 min for 6 rounds

10 burpees
10 alternating db clean and jerks
20 double unders

Donnerstag 09.09

functional bodybuilding

every 2 min for 5 rounds

8 - 12 floor barbell french press
8 single leg romanian kb deadlift (right)
8 single leg romanian kb deadlift (left)

wod

5 rounds // for time

400 m run
500/400 m row

Mittwoch 08.09

strength

every 1:30 min for 7 rounds

3 push press
+ 3 push jerks

note: sets need to be unbroken

weightlifting

30 rounds // every 30 sec

1 power clean
+ 1 squat clean

note: peform each rep as single

core work

for quality

30 - 20 - 10

alternating v ups
sec forearm plank
sec arch hold