CrossFit® SG Hannover - Wülfel

Dienstag 09.11

gymnastic conditioning

for time

50 toes to bar or (chest to bar) pull ups

wod

5 rounds // emom

1 min 8 hang power cleans
2 min 8 push jerks
3 min 12/9 or 15/12 cal row
4 min 10 box jump overs

Montag 08.11

strength

every 2 min for 5 rounds

4 strict press
+ 4 push press

note: sets need to be unbroken

wod

10 rounds // intervall

45 sec me burpee box jump overs
45 sec rest

core work

tabata

forearm plank

Sonntag 07.11

wod

10 min to find your 1 rep max

power clean

20 min amrap

5 devil press
10 burpees over rower
15 power cleans (65 % of 1 rep max)
20/15 cal row

Samstag 06.11

gymnastic conditioning

every 2 min for 4 rounds

8 - 15 handstand push ups

note: sets need to be unbroken

wod

5 rounds // for max reps

every 4 min for 5 rounds

400 m run

1 round me pull ups
2 round me pistol sqauts
3 round me toes to bar
4 round me box jump overs
5 round me burpees

lets get a grip

1 set max effort dead hang