CrossFit® SG Hannover - Wülfel

Freitag 21.01

skill work

10 min double under work

strength

every 2 min for 5 rounds

5 deadlifts (dead stop; own tempo)

wod

emom // 15 min

1 min 40 sec double db box step overs
2 min 40 sec double db push jerks
3 min 40 sec alternating devil press

Donnerstag 20.01

strength

every 2 min for 5 rounds

5 backsquats (own tempo)

weightlifting

30 rounds // every 30 sec

1 squat clean
+ 1 split jerk

core work

tabata

hollow hold
arch hold

Mittwoch 19.01

crossfit open workout 18.1

20 min amrap

8 toes to bar
10 db hang clean and jerks 22,5/15
14/12 calorie row

Dienstag 18.01

gymnastic conditioning

every 45 sec for 10 rounds

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

barbell cycling

every 45 sec for 8 rounds

5 tng power snatches

into

every 45 sec for 8 rounds

5 tng power cleans

core work

3 sets

30 sec forearm plank
30 sec straight leg sit ups