CrossFit® SG Hannover - Wülfel

Donnerstag 29.10

wod strength

frontsquat

every 2 min for 6 rounds

set 1/2: 10 reps
set 3/4: 8 reps
set 5/6: 6 reps

12 min kipping pull up / chest to bar /
bar muscle up work

wod classic

10 min strict pull up work

3 min rest

10 min amrap

5 power cleans 60/42,5

5 front squats 60/42,5

5 shoulder to overhead 60/42,5

Mittwoch 28.10

wod strength

overhead squat

every 2 min for 6 rounds

set 1/2: 10 reps
set 3/4: 8 reps
set 5/6: 6 reps

12 min handstand push up work

wod classic

snatch technique

every 2 min for 8 rounds

5 mid hang squat snatches 50/35

5 snatch grip deadlifts 50/35

10/7 cal row/ski

Dienstag 27.10

wod strength

backsquat

every 2 min for 6 rounds

set 1/2: 10 reps
set 3/4: 8 reps
set 5/6: 6 reps

12 min strict pull up work

wod classic

10 min handstand push up work

3 min rest

10 min amrap

10 db box step ups 2 x 22,5/15
20 double unders

Montag 26.10

wod strength

strict press

every 2 min for 6 rounds

set 1/2: 10 reps
set 3/4: 8 reps
set 5/6: 6 reps

12 min toes to bar work

wod classic

every 2 min for 10 rounds

5 db thruster right 22,5/15
5 db thruster left 22,5/15
5 db overhead lunge right 22,5/15
5 db overhead lunge left 22,5/15
me russian kb swing 28/20