Sonntag 10.07

wod

25 min amrap

3 wallwalks
6 devil press
18 alternating hang db clean and jerks
36 double unders

Samstag 09.07

functional bodybuilding

every 2 min for 5 rounds

8 - 12 ring rows
8 - 12 alternating lunges
20 sec superman hold

wod

ladder // 1 - 2 - 3 - 4...

handstand push ups
russian kb swings
box jump overs

tc: 18 min

Freitag 08.07

skill

handstand push ups

strength

every 2 min for 5 rounds

12 / 9 / 6 / 3 / 2 deadlift

note: first set at 50 - 60% of your max (heavier than last week)

wod

30 thruster @light weight
30 burpees over bar

2 min rest

20 thruster @moderate weight
20 burpees over bar

2 min rest

10 thruster @heavy weight
10 burpees over bar

tc: 18 min

Donnerstag 07.07

strength

every 2 min for 5 rounds

12 / 9 / 6 / 3 / 2 backsquats

note: first set at 50 - 60% of your max (heavier than last week)

weightlifting

every 30 sec for 30 rounds

1 power clean
+ 1 hang power clean

pumping arms

4 sets

20 sec plate gun hold
10 sec rest
20 sec alternating db hammer curls
10 sec rest

Unterkategorien

Kontakt

CrossFit SG
Am Eisenwerk 41
30519 Hannover
Tel.: 01575 2468844

Rechtliches

Offnungszeiten

Vormittags:

Mo., Mi & Fr.: 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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