CrossFit® SG Hannover - Wülfel

Samstag 02.10

gymnastics conditioning

20 kipping handstand push ups

rest 1:1

15 kipping handstand push ups

rest 1:1

10 kipping handstand push ups

rest 1:1

5 kipping handstand push ups

wod

20 min row for cal

at min 0/2/4/6/8

8 burpees over rower

at min 10/12/14/16/18

15 box jumps

lets get a grip

3 sets

1 min plate pinch hold

Freitag 01.10

strength

every 2 min for 6 rounds

10/8/6/6/4/4 backsquats (own tempo)

wod

for time // chipper

80/60 cal row (20 sec work : 20 sec rest)
60 double db deadlifts
40 burpee box jump overs
20 devil press

Donnerstag 30.09

functional bodybuilding

every 2 min for 5 rounds

8-12 floor press
8-12 ring rows

wod

5 rounds // for max reps

1 min wallballs
1 min box jump overs
1 min double db push press
1 min rest

Mittwoch 29.09

strength

every 2 min for 6 rounds

10/8/6/6/4/4 strict press

note: sets need to be unbroken

weightlifting

20 rounds // every 45 sec

1 power snatch
+ 1 hang squat snatch
+ 1 overhead squat

core work

for quality

30 straight leg sit ups
30 sec hollow hold
30 hollow rocks
30 dead bugs