CrossFit® SG Hannover - Wülfel

Donnerstag 09.12

functional bodybuilding

every 2 min for 5 rounds

5 - 8 strict pull ups
8 - 12 wallball db bench press
8 pistol squats

wod

20 min amrap // for reps

20/15 cal row
20 russian kb swings
20 wallballs

Mittwoch 08.12

strength

every 2 min for 5 rounds

4 push press
+ 4 push jerks

note: sets need to be unbroken

weightlifting

30 rounds // every 30 sec

1 pause squat clean
(3 sec pause under knee)

core work

for quality

2 sets

30 sec hollow hold
30 sec arch hold
30 sec dead bugs

Montag 06.12

strength

every 2:30 min for 4 rounds

8/8/8/8/8 deadlifts (dead stop; own tempo)

wod

5 rounds // intervall

every 3 min for 5 rounds

8 toes to bar
8 devil press
8 burpees over db (lateral)

note: 1 min rest between rounds

Sonntag 05.12

wod

10 min to find you 1 rep max

power clean and push jerk

into

10 rounds // for reps

every 2 min for 5 rounds

20/15 cal row
me clean and jerks