CrossFit® SG Hannover - Wülfel

Donnerstag 16.12

functional bodybuilding

every 2 min for 5 rounds

12 - 20 alternating db hammercurls
8 - 12 pistol squats

wod

5 rounds // 3 min on 1 min off

10 box jump overs
10 alternating db hang clean and jerks
me pull ups / chest to bar / bar muscle up

Mittwoch 15.12

strength

every 2:30 min for 4 rounds

6/6/6/6/6 deadlifts (dead stop; own tempo)

note: sets need to be unbroken

weightlifting

30 rounds // every 30 sec

2 tng power snatches

core work

for quality

5 sets

10 hanging knee raises

Montag 13.12

strength

every 2:30 min for 4 rounds

6/6/6/6/6 frontsquats (own tempo)

wod

18 min amrap

5 devil press
10 alternating toes to bar
15/12 cal row