CrossFit® SG Hannover - Wülfel

Samstag 04.09

gymnastics conditioning

1 min me pull ups oder toes to bar

1 min rest

into

every 30 secounds for 10 rounds

note: try to stay consistent with the reps

wod

20 min amrap

20 box jump overs
20 double kb lunges
20 burpees over rower
60/45 cal row

lets get a grip

5 rounds

30 sec on : 30 sec off

dead hang

Freitag 03.09

strength

every 2 min for 6 rounds

6 backsquats (own tempo)

wod

5 rounds // intervall

every 3 min for 5 rounds

10 squat cleans
10 handstand push ups

Donnerstag 02.09

functional bodybuilding

every 2 min for 5 rounds

8 half kneeling arnold press right
8 half kneeling arnold press left
8 double db/kb romanian deadlift

wod

5 rounds

400 m run
20 db push press
(alternating arm after 5 reps)
10 alternating devil press

Mittwoch 01.09

strength

every 2 min for 6 rounds

4 push press
+ 4 push jerks

note: sets need to be unbroken

weightlifting

20 rounds // every 45 sec

1 sqaut snatch
+ 1 hang squat snatch

core work

for quality

30 straight leg sit ups
30 leg raises over db
30 russian twist
30 glute bridges