CrossFit® SG Hannover - Wülfel

Dienstag 23.11

gymnastic conditioning

3 sets

x toes to bar / (c2b) pull ups
15 sec rest
x toes to bar / (c2b) pull ups
15 sec rest
x toes to bar / (c2b) pull ups
60 sec rest

wod

5 rounds // for max reps

1 min wallballs
2 min box jumps
3 min row for cal
4 rest

Montag 22.11

strength

every 2:30 min for 5 rounds

4/4/4/4/4 frontsquats (own tempo)

wod

5 rounds // for time

500/400 m row
20 alternating db clean and jerks

Sonntag 21.11

wod

30 min amrap

row for cal

every 3 min 10 double db thruster (start with thrusters)

Samstag 20.11

gymnastic conditioning

3 sets

1 min handstand push ups
1 min rest

wod

13 min amrap

5 pull ups
10 push ups
15 air squats

2 min rest

13 min amrap

500/400 m row (hard pace)
rest 1 min

lets get a grip

3 sets

1 min plate pinch around the world
1 min rest