CrossFit® SG Hannover - Wülfel

Sonntag 05.09

wod

repitition of 30.08.2020

tc: 30 min / 10 rounds

3 hang power cleans 80/55
3 frontsquats 80/55
20 double unders
200 m run

gymnastics conditioning

1 min me pull ups oder toes to bar

1 min rest

into

every 30 secounds for 10 rounds

note: try to stay consistent with the reps

wod

20 min amrap

20 box jump overs
20 double kb lunges
20 burpees over rower
60/45 cal row

lets get a grip

5 rounds

30 sec on : 30 sec off

dead hang

Freitag 03.09

strength

every 2 min for 6 rounds

6 backsquats (own tempo)

wod

5 rounds // intervall

every 3 min for 5 rounds

10 squat cleans
10 handstand push ups

Donnerstag 02.09

functional bodybuilding

every 2 min for 5 rounds

8 half kneeling arnold press right
8 half kneeling arnold press left
8 double db/kb romanian deadlift

wod

5 rounds

400 m run
20 db push press
(alternating arm after 5 reps)
10 alternating devil press