CrossFit® SG Hannover - Wülfel

Freitag 01.10

strength

every 2 min for 6 rounds

10/8/6/6/4/4 backsquats (own tempo)

wod

for time // chipper

80/60 cal row (20 sec work : 20 sec rest)
60 double db deadlifts
40 burpee box jump overs
20 devil press

Donnerstag 30.09

functional bodybuilding

every 2 min for 5 rounds

8-12 floor press
8-12 ring rows

wod

5 rounds // for max reps

1 min wallballs
1 min box jump overs
1 min double db push press
1 min rest

Mittwoch 29.09

strength

every 2 min for 6 rounds

10/8/6/6/4/4 strict press

note: sets need to be unbroken

weightlifting

20 rounds // every 45 sec

1 power snatch
+ 1 hang squat snatch
+ 1 overhead squat

core work

for quality

30 straight leg sit ups
30 sec hollow hold
30 hollow rocks
30 dead bugs

Dienstag 28.09

gymnastics conditioning

3 min amrap

1 strict pull up
2 kipping pull ups
3 toes to bar

1 min rest

2 min amrap

2 chest to bar
2 toes to bar

wod

5 rounds // rest 1:1

40/30 cal row