CrossFit® SG Hannover - Wülfel

Dienstag 21.09

gymnastics conditioning

3 sets

x toes to bar or pull ups
15 sec rest
x toes to bar or pull ups
15 sec rest
x toes to bar or pull ups
60 sec rest

note: try to stay consistent with the reps

wod

for time // chipper

600 m run
50 wallballs
40/30 cal row
30 clean and jerks
20 burpees over bar
10 thruster

Montag 20.09

strength

every 2 min for 6 rounds

12/10/8/8/6/6 strict press

note: sets need to be unbroken

wod

5 rounds // intervall

every 4 min for 5 rounds

20/15 cal row
10 box jump overs
10 devil deadlift

Sonntag 19.09

wod

repitition of 27.06.2021

30 min amrap // steady pace

5 pull ups
10 push ups
15 air squats
10 power cleans
5 thruster

core work

5 rounds

20 sec alternating v ups
10 sec rest
20 sec dead bugs
10 sec rest

Samstag 18.09

gymnastics conditioning

3 min amrap

strict handstand push ups

2 min rest

3 min amrap

kipping handstand push ups

wod

20 min amrap

10 toes to bar
10 double db box step overs
400 m run

lets get a grip

tabata

around the world plate pinch