CrossFit® SG Hannover - Wülfel

Sonntag 13.06

wod

20 min amrap // steady pace

20 alternating db devil press
400 m run
800/600 m row

into

10 min // find your 1 rep max

hang power clean

non-equipped wod

300 lunges
200 sit ups
100 push ups

Samstag 12.06

Virtual Big Box - Online Klassen aus CrossFit Boxen

wod

10 min handstand push up work

every 2:30 min for 3 rounds

5 strict press
+ 8 db push press right
+ 8 db push press left

for reps // 3 min work : 1 min rest

3 min me deadlifts
1 min rest
3 min me power cleans
1 min rest
3 min power jerks
1 min rest
3 min burpees over bar

core work

tabata alternating

dead bugs
forearm plank

non-equipped wod

every 4 min for 5 rounds

5 push ups
10 burpees
15 sit ups
20 jumping lunges

Donnerstag 10.06

wod

every 1:30 min for 6 rounds

4 deadlifts (mit Ablage)

15 min // intervall

every 2:30 min for 6 rounds

7 toes to bar
7 pull ups
7 burpee box jump overs

non-equipped wod

max distance run in 30 min