CrossFit® SG Hannover - Wülfel

Montag 06.12

strength

every 2:30 min for 4 rounds

8/8/8/8/8 deadlifts (dead stop; own tempo)

wod

5 rounds // intervall

every 3 min for 5 rounds

8 toes to bar
8 devil press
8 burpees over db (lateral)

note: 1 min rest between rounds

Sonntag 05.12

wod

10 min to find you 1 rep max

power clean and push jerk

into

10 rounds // for reps

every 2 min for 5 rounds

20/15 cal row
me clean and jerks

Samstag 04.12

gymnastic conditioning

20 handstand push ups
90 sec rest
15 handstand push ups
60 sec rest
10handstand push ups
30 sec rest
5 handstand push ups

wod

10 rounds // intervall

1 min burpee box jump overs
2 min rest

lets get a grip

tabata

dead hang

Freitag 03.12

strength

every 2 min for 5 rounds

2/2/2/2/2 frontsquats (own tempo)

wod

5 rounds // for time

8 thruster
8 barfacing burpees
8 hang power cleans
8 burpees