CrossFit® SG Hannover - Wülfel

Samstag 25.09

gymnastics conditioning

3 sets

x kipping handstand push ups
15 sec rest
x kipping handstand push ups
15 sec rest
x kipping handstand push ups
60 sec rest

wod

20 min amrap

20 air squats
15 russian kb swings
10 push ups

lets get a grip

3 sets

1 min dead hang

Freitag 24.09

strength

every 2 min for 6 rounds

12/10/8/8/6/6 deadlifts (dead stop; own tempo)

wod

for time // intervall

every 3 min for 7 rounds

7 devil press
14 box jump overs

Donnerstag 23.09

functional bodybuilding

every 2 min for 5 rounds

3-5 strict pull ups
5-8 deficit push ups
8-10 pistol squats

wod

3 rounds

15/12 cal row
10 double db thruster
5 burpees over rower
20 sec rest
5 burpees over rower
10 double db thruster
15/12 cal row

2 min rest between rounds

Mittwoch 22.09

strength

every 2 min for 6 rounds

12/10/8/8/6/6 backsquats (own tempo)

weightlifting

30 rounds // every 30 sec

1 power clean
+ 1 hang power clean
+ 1 push jerk

core work

for quality

tabata

alternating v ups
arch hold