Freitag 30.09

strength

every 2 min for 5 rounds

8 / 8 / 8 / 5 / 5 strict press

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

wod

every 2 min for 10 rounds

8 handstand push ups


pumping arms

4 min amrap (for quality)

8 barbell biceps curls
8 banded triceps extensions

Donnerstag 29.09

skill

handstand push ups

weightlifting

every 30 sec for 40 rounds

1 squat clean
+ 1 split jerk

get a grip

3 sets

45 sec clean hookgrip barbell hold
15 sec rest

Mittwoch 28.09

strength

every 2 min for 5 rounds

8 / 8 / 8 / 5 / 5 frontsquats

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

wod

5 min amrap

10 wallballs
10 wallball sit ups

2 min rest

5 min amrap

10 alternating db snatches
10 box jump overs

2 min rest

5 min amrap

10 db goblet squats
10 burpees

Dienstag 27.09

gymnastic conditioning

80 toes to bar / (c2b) pull ups / handstand push ups

tc: 9 min

wod

every 3 min for 7 rounds

12/9 cal row
9 dual db box step overs
6 dual db hang power cleans
3 dual db thruster

Unterkategorien

Kontakt

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

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Offnungszeiten

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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