CrossFit® SG Hannover - Wülfel

Freitag 19.11

strength

every 2 min for 5 rounds

3 strict press
+ 3 push press

note: sets need to be unbroken

wod

20 min amrap // for reps

8 toes to bar
12 box jumps
16 alternating db clean and jerks
20/15 cal row

Donnerstag 18.11

functional bodybuilding

8 double db bent over row
8 deficit push ups
8 db cossack squats

wod

12 - 9 - 6

thruster
pull ups

2 min rest

12 - 9 - 6

hang power cleans
burpees over bar

tc: 12 min

Mittwoch 17.11

strength

every 2:30 min for 5 rounds

6/6/6/6/6 deadlifts (dead stop; own tempo)

weightlifting

30 rounds // every 30 sec

1 cluster

core work

tabata wallball sit ups

Dienstag 16.11

gymnastic conditioning

3 sets

1 min toes to bar or (c2b) pull ups
1 min rest

wod

5 rounds // emom

1 min double db push jerks
2 min double db box step overs
3 min alternating devil press
4 rest