CrossFit® SG Hannover - Wülfel

Freitag 11.02

skill work

10 min double under work

strength

every 2 min for 5 rounds

5 backsquats (own tempo)

wod

60/45 cal row
60 thruster
60/45 cal row

tc : 15 min

Donnerstag 10.02

strength

every 2 min for 5 rounds

5 strict press

wod

every 3 min for 6 rounds

8 clean and jerks
16 pistol squats

Mittwoch 09.02

crossfit open workout 17.4

13 min amrap

55 deadlifts 102,5/70
55 wallballs 9/6
55 calorie row
55 handstand push ups

gymnastic conditioning

10 min emom

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

note: try to stay consistent with the reps

barbell cycling

8 min emom

3 power cleans
3 thrusters
3 push jerks

into

8 min emom

3 power cleans
3 thrusters
3 push jerks

core work

3 sets

10 hanging knee raises

into

45 sec forearm plank