Dienstag 08.09

strength 5 x 8
+ 5 x 12 accessory work

deadlift (no bounce + climbing sets)

banded butterfly reverse
 
 
tc: 10 min / ladder 2 - 4 - 6 - 8...

hang squat clean 42,5/30
alternating db snatch 22,5/15

Montag 07.09

headstand practice
 
 
4 x 10 im supersatz
barbell z press
+ one arm db bent over row
 
 
15 min amrap

15/12 cal row/ski
or 12/9 cal air bike
or 375/325 m bike
15 push press 42,5/30
30 double unders

 

 

Sonntag 06.09

#stronger2gether
 
30 min amrap (you go, i go)
 
10 rounds of
5 db/kb hang power cleans right
5 db/kb hang power cleans left
10 db/kb goblet squats
 
1 block run
 
10 rounds of
5 db/kb hang power cleans right
5 db/kb hang power cleans left
10 db/kb goblet squats
 
1 block run
 
10 rounds of
5 db/kb hang power cleans right
5 db/kb hang power cleans left
10 db/kb goblet squats
 
1 block run
 
me alternating devil squat clean

Samstag 05.09

14 min amrap
 
ladder 2 - 4 - 6 - 8...
 
pull ups
box jumps
 
2 min rest
 
14 min amrap
 
10 burpees
20 double unders
200 m run

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CrossFit SG
Am Eisenwerk 41
30519 Hannover
Tel.: 01575 2468844
E-Mail: mail@crossfit-sg.de

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Vormittags:

Mo. & Fr.: 9:00 - 12:00 Uhr

Mi.: 6:30 - 7:30 Uhr & 9:00 - 12:00 Uhr

Di. & Do.: 7:00 - 9:00 Uhr

Nachmittags:

Mo., Di., Mi. & Do.: 16:00 - 21:30 Uhr

Fr.: 15:00 - 19:00 Uhr

Wochenende:

Sa. & So.: 9:00 - 15:00 Uhr

 

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