CrossFit® SG Hannover - Wülfel

Freitag 03.12

strength

every 2 min for 5 rounds

2/2/2/2/2 frontsquats (own tempo)

wod

5 rounds // for time

8 thruster
8 barfacing burpees
8 hang power cleans
8 burpees

functional bodybuilding

every 2 min for 5 rounds

8 - 12 deficit push ups
8 - 12 db bulgarian split squats right
8 - 12 db bulgarian split squats left

wod

21 min amrap // for reps

7 toes to bar
7 single arm db thruster right
7 single arm db thruster left
21/16 cal row

Mittwoch 01.12

strength

every 2 min for 5 rounds

1 strict press
+ 2 push press

note: sets need to be unbroken

weightlifting

30 rounds // every 30 sec

1 paused power snatch
(2 sec pause under knee)

core work

for quality

30 strict knee raises
30 straight leg sit ups
30 side crunches right
30 side crunches left

Dienstag 30.11

gymnastic conditioning

20 toes to bar / (c2b) pull ups
90 sec rest
15 toes to bar / (c2b) pull ups
60 sec rest
10 toes to bar / (c2b) pull ups
30 sec rest
5 toes to bar / (c2b) pull ups

wod

5 rounds // for max reps

1 min box jump overs
2 min double db push press
3 min dobule db box step overs
4 rest