CrossFit® SG Hannover - Wülfel

Freitag 05.11

strength

every 2 min for 5 rounds

6/6/4/4/2 deadlifts (dead stop; 1 sec pause over knee)

wod

5 rounds// for time

10 burpee box jump overs
20 alternating db sntaches
10 pull ups

functional bodybuilding

every 2 min for 5 rounds

5 - 8 ring dips
12 alternating plate overhead lunges

wod

chipper // for time

80/60 cal row
60 burpees over db
40 double db deadlifts
30 double db step overs
20 double db push press
10 double db thruster

Mittwoch 03.11

strength

every 2 min for 5 rounds

6/6/4/4/2 backsquat (1 sec pause in bottom position)

weightlifting

30 rounds // every 30 sec

2 power cleans

core work

2 rounds

45 sec dead bugs
15 sec rest
45 sec forearm plank
15 sec rest
45 sec arch hold
15 sec rest

Dienstag 02.11

gymnastic conditioning

every 2 min for 4 rounds

8 - 15 toes to bar or (c2b) pull ups

note: sets need to be unbroken

wod

2000/1600 m row
3 min rest
1000/800 m row
2 min rest
500/400 m row
1 min rest
250/200 m row