CrossFit® SG Hannover - Wülfel

Donnerstag 03.03

strength

every 2 min for 5 rounds

5 deadlifts (dead stop; own tempo)

wod

24 min emom // easy pace

1 min row
2 min 10 wallballs
3 min 5 push ups + 10 alternating lunges

OPEN WORKOUT 13.4

7 min amrap

3 clean and jerks 61/43
3 toes to bar
6 clean and jerks 61/43
6 toes to bar
9 clean and jerks 61/43
9 toes to bar
12 clean and jerks 61/43
12 toes to bar
If athlete completes the round of 12,
go on to 15. Complete 15,
go on the 18, etc.

Dienstag 01.03

strength

every 2 min for 5 rounds

5 strict press

barbell cycling

30 power snatches

tc: 7 min

into

30 overhead squats

tc: 6 min

grip vs core

3 sets

45 sec dead hang
15 sec rest
45 sec forearm plank
15 sec rest

Montag 28.02

strength

every 2 min for 5 rounds

5 backsquats (own tempo)

wod

every 2 min for 10 rounds

3 hang power cleans
3 frontsquats
3 shoulder to overhead
9 burpees over bar