CrossFit® SG Hannover - Wülfel

Freitag 12.11

strength

every 2:30 min for 5 rounds

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

wod

chipper // for time

100 box jump overs
80 alternating db snatches
60 one arm db push press (change arms every 5 reps)
40 alternating db hang clean and jerks
20 one arm db thruster (change arms every 5 reps)

Donnerstag 11.11

functional bodybuilding

5 - 8 strict pull ups
8 half kneeling filly press right
8 half kneeling filly press left

wod

12 - 9 - 6

thruster
burpees on plate

2 min rest

12 - 9 - 6

alternatig devil press
double db box step overs

tc: 12 min

Mittwoch 10.11

strength

every 2:30 min for 5 rounds

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

weightlifting

30 rounds // every 30 sec

2 power snatches

core work

for quality

30 dead bugs
30 straight leg sit ups
30 hollow rocks

Dienstag 09.11

gymnastic conditioning

for time

50 toes to bar or (chest to bar) pull ups

wod

5 rounds // emom

1 min 8 hang power cleans
2 min 8 push jerks
3 min 12/9 or 15/12 cal row
4 min 10 box jump overs