CrossFit® SG Hannover - Wülfel

Montag 29.11

strength

every 2 min for 5 rounds

2/2/2/2/2 deadlifts (dead stop; own tempo)

wod

20 min amrap // for reps

10 burpee box jump overs
15 wallballs
20/15 cal row

Sonntag 28.11

wod

30 min amrap

10 devil press
10 double db push press
10 double db box step overs
30/24 ca row

gymnastic conditioning

3 sets

x handstand push ups
15 sec rest
x handstand push ups
15 sec rest
x handstand push ups
60 sec rest

wod

20 min amrap

5 burpee bar or ring muscle ups
10 box jump overs
15/12 cal row

lets get a grip

2 sets

2 min double kb hold
1 min rest

Freitag 26.11

strength

every 2 min for 5 rounds

2 strict press
+ 2 push press

note: sets need to be unbroken

wod

20 min amrap // for reps

8 toes to bar
10 alternating db snatches
12/9 cal row