CrossFit® SG Hannover - Wülfel

Donnerstag 25.11

functional bodybuilding

every 2 min for 5 rounds

5 - 8 strict pull ups
8 - 12 db bench press on wallball
8 - 12 alternating db crusty lunges

wod

chipper // for time

80/60 cal row (15 sec work : 15 sec rest)
60 russian kb swings
50 kb goblet squats
40 alternating kb snatches
30 kb push presses (change arm after 5 reps)
20 kb thruster (change arm after 5 reps)

Mittwoch 24.11

strength

every 2:30 min for 5 rounds

4/4/4/4/4 deadlifts (dead stop; own tempo)

weightlifting

20 rounds // every 45 sec

1 sqaut snatch
+ 1 hang squat snatch

core work

for quality

3 sets

10 straight leg sit ups
10 dead bugs
20 sec forearm plank

Dienstag 23.11

gymnastic conditioning

3 sets

x toes to bar / (c2b) pull ups
15 sec rest
x toes to bar / (c2b) pull ups
15 sec rest
x toes to bar / (c2b) pull ups
60 sec rest

wod

5 rounds // for max reps

1 min wallballs
2 min box jumps
3 min row for cal
4 rest

Montag 22.11

strength

every 2:30 min for 5 rounds

4/4/4/4/4 frontsquats (own tempo)

wod

5 rounds // for time

500/400 m row
20 alternating db clean and jerks