CrossFit® SG Hannover - Wülfel

Samstag 23.10

gymnastic conditioning

21 kipping handstand push ups
2 min rest
15 kipping handstand push ups
2 min rest
9 strict handstand push ups

wod

20 min amrap // for max reps

5 toes to bar or rings
10 straight leg sit ups
15 wallballs
200 m run

lets get a grip

3 sets

1 min deadhang
1 min rest

Freitag 22.10

strength

every 2:30 min for 5 rounds

10/10/8/8/6 1 1/4 strict press

note: sets need to be unbroken

wod

5 rounds // intervall

every 3 min for 5 rounds

12 burpees over bar
9 deadlifts
6 hang power cleans
3 thruster

Donnerstag 21.10

functional bodybuilding

5 - 8 strict handstand push ups
8 frontfoot elevated lunges right
8 frontfoot elevated lunges right

wod

21 - 15 - 9

deadlifts
box jump overs

2 min rest

80/60 cal row

tc: 12 min

Mittwoch 20.10

strength

every 2:30 min for 5 rounds

10/10/8/8/6 deadlifts (dead stop; 1 sec pause over knee)

weightlifting

30 rounds // every 30 sec

2 clean and jerks

core work

2 rounds

16 dead bugs
16 alternating v ups
32 sec arch hold