CrossFit® SG Hannover - Wülfel

Donnerstag 07.10

functional bodybuilding

every 2 min for 5 rounds

3 - 5 strict pull ups
8 - 12 half kneeling filly press (right)
8 - 12 half kneeling filly press (left)

wod

5 rounds // for max reps

1 min double db thruster
1 min double db hang power cleans
1 min double db box step overs
1 min rest

Mittwoch 06.10

strength

every 2 min for 6 rounds

8/6/4/4/2/2 strict press

note: sets need to be unbroken

weightlifting

20 rounds // every 45 sec

1 squat clean
+ 1 frontsquat
+ 1 split jerk

core work

for quality

3 sets

20 sec hollow hold
20 sec arch hold
20 sec forearm plank

Dienstag 05.10

gymnastics conditioning

3 sets

x toes to bar or pull ups
20 sec rest
x toes to bar or pull ups
20 sec rest
x toes to bar or pull ups
40 sec rest

wod

for time // 20 - 18 - 16 ... - 2

wallballs

15/12 cal row after wallballs

Montag 04.10

strength

every 2 min for 6 rounds

8/6/4/4/2/2 deadlifts (dead stop; own tempo)

wod

8 rounds // intervall

every 2:30 for 8 rounds

30/24 cal row
me burpee box jump overs