CrossFit® SG Hannover - Wülfel

Samstag 28.08

gymnastics conditioning

3 sets of (each as fast as possible)

15 handstand push ups

note: rest 1 min between sets

wod

20 min amrap

20/15 cal row
20 push ups
20 box jump overs

lets get a grip

400 m plate pinch grip walk

Freitag 27.08

strength

every 2:30 min for 5 rounds

8 deadlifts (dead stop; own tempo)

wod

5 rounds // intervall

every 3 min for 5 rounds

20/15 cal row
1 round of dt

(12 deadlifts; 9 hang power cleans; 6 push jerks)

Donnerstag 26.08

functional bodybuilding

every 2 min for 5 rounds

8 negative push ups
8 double db/kb bent over row
8 dobble db/kb lunge (frontrack hold)

wod

30 burpee box jump overs
1 min rest
30 burpee box jumps
1 min rest
30 burpees over db
1 min rest
30 burpees

Mittwoch 25.08

strength

every 2:30 min for 5 rounds

8 backsquats (own tempo)

weightlifting

20 rounds // every 45 sec

3 power clean and push jerks

core work

3 rounds

30 sec alternating v ups
15 sec rest
30 sec hollow rocks
15 sec rest
30 sec leg raises over db
15 sec rest