CrossFit® SG Hannover - Wülfel

Samstag 30.10

gymnastic conditioning

3 rounds

15 deficit handstand push ups

90 sec rest between rounds

wod

5 rounds // for max reps

every 4 min for 5 rounds

500/400 m row

1 round me burpees over rower
2 round me pull ups
3 round me toes to bar
4 round me box jumps
5 round me air squats

lets get a grip

3 sets

1 min plate pinch hold
1 min rest

Freitag 29.10

strength

every 2:30 min for 5 rounds

8/8/6/6/4 1 1/4 strict press

note: sets need to be unbroken

wod

chipper // for time

100/75 cal row
80 russian kb swings
60 goblet squats
40 one arm kb push press
20 alternating kb snatches

Donnerstag 28.10

functional bodybuilding

every 2 min for 5 rounds

3-5 strict pull ups
6-10 deficit push ups
8-12 pistol squats

wod

for reps // for time

0 - 10 min

1000/800 m row buy

in remainder of time

amrap

8 toes to bar
8 push ups
16 lunges

10 - 20 min

1000/800 m row buy

in remainder of time

amrap

8 pull ups
8 burpees over rower
16 lunges

Mittwoch 27.10

strength

every 2:30 min for 5 rounds

8/8/6/6/4 deadlifts (dead stop; 1 sec pause over knee)

weightlifting

30 rounds // every 30 sec

1 squat snatch
+ 1 behind the neck push press
+ 1 overhead squat

core work

4 rounds

10 weighted straight leg sit ups
10 leg raises over db