Freitag 14.08

double under practice

 

4 x 8 im supersatz

4 barbell push press
+ 4 power jerk

8 filly push press right
+ 8 filly push press left
(kb push press, db frontrack
held in the other hand)

 

tc:15 min / 3 rounds

buy in 50 double unders / 125 single unders

5 cluster 50/35
10 alternating db snatches 22,5/15
20 pistol squats / 50 air squats

Donnerstag 13.08

strength 5 x 8
+ 5 x 12 accessory work

pause back squat (from floor + climbing sets)

kb or db lunge (goblet hold)


tc:10 min / 10 - 20 - 30

back squats 50/35
burpees

Mittwoch 12.08

3 rounds with stick

10 shoulder rotation
10 behind the neck press
10 overhead squat

into

3 x 5 snatch balance

 

20 min amrap

5 hang power snatches 40/30
5 overhead squats 40/30
20/15 cal row/ski
or 200 m run
or 500/400 m bike
or 15/12 air bike

Dienstag 11.08

strength 5 x 8
+ 5 x 12 accessory work

deadlift (no bounce + climbing sets)

banded butterfly reverse

 

10 min ladder 3 - 6 - 9 - 12...

power cleans 50/35
db goblet squats 22,5/15

 

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

 

Partner

CrossFit Journal: The Performance-Based Lifestyle Resource

 Crossfit Kids

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