Freitag 28.10

strength

every 2 min for 5 rounds

5 / 5 / 4 / 3 / 2 deadlift

note: first set at 60 - 70% of your max (heavier than last week)

wod

every 2 min for 8 rounds

12 alternating hang db clean and jerks
24 double unders

pumping arms

4 min amrap

5 right arm incline db bench press on wallball
5 left arm incline db bench press on wallball
5 right arm hammer curls
5 left arm hammer curls

Donnerstag 27.10

skill

handstand push ups

weightlifting

every 30 sec for 40 rounds

1 low hang cluster

leg crusher

tabata

weighted wall sit

Mittwoch 26.10

strength

every 2 min for 5 rounds

5 / 5 / 4 / 3 / 2 backsquats

note: first set at 60 - 70% of your max (heavier than last week)

wod

20 min amrap

5 pull ups
10 pistol squats
15 russian kb swings

Dienstag 25.10

gymnastic conditioning

8 min amrap

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

wod

8 min amrap

ladder // 1 - 2 - 3 - 4 ...

dual db box step overs
devil press

2 min rest

into

ladder // 1 - 2 - 3 - 4 ...

box jump overs
burpees

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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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