Sonntag 01.11

wod 9 - 10 Uhr / 10 - 11 Uhr / 11 - 12 Uhr

#stronger2gether

in teams of 2 / 30 min amrap

20 thruster 50/35
30 db snatches 22,5/15
30/24 cal row/ski (each)

wod 12 - 13 Uhr

double dt
 
10 rounds
12 deadlifts 70/50
9 hang power cleans 70/50
6 push jerks 70/50
 
wod 13 - 14 Uhr
 
compare to 03/10/20
 
tc: 35 min / 5 rounds
 
400 m run
20 wallballs
14 russian kb swings
38 reps of :
round 1 push ups 
round 2 air squats
round 3 pull ups
round 4 alternating lunges
round 5 burpees
 
wod 14 - 15 Uhr
 
murph
 
1,6 km run
100 pull ups
200 push ups
300 air squats
1,6 km run

Samstag 31.10

wod

14 min amrap

5 burpees over rower
10/7 cal row

2 min rest

14 min amrap

2 bar/ring muscle ups
8 handstand push ups
16 box jumps 60/45

Freitag 30.10

wod strength

deadlift

every 2 min for 6 rounds

set 1/2: 10 reps
set 3/4: 8 reps
set 5/6: 6 reps

10 min emom (climbing weight)

2 high hang power cleans


wod classic

clean technique

every 2 min for 8 rounds

6 thruster 60/42,5
6 power cleans 60/42,5
10/7 cal row/ski

Donnerstag 29.10

wod strength

frontsquat

every 2 min for 6 rounds

set 1/2: 10 reps
set 3/4: 8 reps
set 5/6: 6 reps

12 min kipping pull up / chest to bar /
bar muscle up work


wod classic

10 min strict pull up work

3 min rest

10 min amrap

5 power cleans 60/42,5
5 front squats 60/42,5
5 shoulder to overhead 60/42,5

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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