CrossFit® SG Hannover - Wülfel

Samstag 11.12

gymnastic conditioning

for time

55 toes to bar or (c2b) pull ups or handstand push ups

wod

10 rounds // 1 min on : 1 min off

1 min max effort row
2 min rest

lets get a grip

3 sets

1 min double db carry
1 min rest

Freitag 10.12

strength

every 2:30 min for 4 rounds

8/8/8/8/8 frontsquats (own tempo)

wod

5 rounds // for time

12 daedlifts
9 frontsquats
6 push jerks
3 thruster

Donnerstag 09.12

functional bodybuilding

every 2 min for 5 rounds

5 - 8 strict pull ups
8 - 12 wallball db bench press
8 pistol squats

wod

20 min amrap // for reps

20/15 cal row
20 russian kb swings
20 wallballs

Mittwoch 08.12

strength

every 2 min for 5 rounds

4 push press
+ 4 push jerks

note: sets need to be unbroken

weightlifting

30 rounds // every 30 sec

1 pause squat clean
(3 sec pause under knee)

core work

for quality

2 sets

30 sec hollow hold
30 sec arch hold
30 sec dead bugs