CrossFit® SG Hannover - Wülfel

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

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

Dienstag 28.09

gymnastics conditioning

3 min amrap

1 strict pull up
2 kipping pull ups
3 toes to bar

1 min rest

2 min amrap

2 chest to bar
2 toes to bar

wod

5 rounds // rest 1:1

40/30 cal row

Montag 27.09

strength

every 2 min for 6 rounds

10/8/6/6/4/4 deadlifts (dead stop; own tempo)

wod

30 barfacing burpees
15 clean and jerks
20 barfacing burpees
10 clean and jerks
10 barfacing burpees
5 clean and jerks

note: increase weight every round