CrossFit® SG Hannover - Wülfel

Donnerstag 23.12

strength

every 2 min for 3 rounds

2 push press
+ 2 push jerks

every 2 min for 2 rounds

1 push press
+ 1 push jerks

wod

5 rounds // 3 min on : 1 min off

20/15 cal row
me wallballs

strength

every 2:30 min for 4 rounds

4/4/3/2/1 deadlifts (dead stop; own tempo)

note: sets need to be unbroken

weightlifting

30 rounds // every 30 sec

1 squat clean
+ 1 high hang squat clean

core work

for quality

every 45 sec for 5 rounds

20 sec hanging tuck l-sit

Montag 20.12

strength

every 2:30 min for 4 rounds

4/4/3/2/1 frontsquats (own tempo)

wod

5 rounds // for max reps

every 3 min for 5 rounds

10 alternating devil press

1. round me toes to bar
2. round me single arm db thruster (change arms after 5 reps)
3. round me burpees over db
4. round me pull ups
5. round me alternating db hang clean and jerks

Sonntag 19.12

wod a

10 min to find a 1 rep max

squat clean

into

wod b

20 squat cleans @70% of wod a
20 alternating devil press
15 squat cleans @70% of wod a
15 burpees over bar
10 squat cleans @70% of wod a
10 alternating devil press
5 squat cleans @70% of wod a
5 burpees over bar
me power cleans @50% of wod a

tc: 20 min