CrossFit® SG Hannover - Wülfel

Donnerstag 26.08

functional bodybuilding

every 2 min for 5 rounds

8 negative push ups
8 double db/kb bent over row
8 dobble db/kb lunge (frontrack hold)

wod

30 burpee box jump overs
1 min rest
30 burpee box jumps
1 min rest
30 burpees over db
1 min rest
30 burpees

Mittwoch 25.08

strength

every 2:30 min for 5 rounds

8 backsquats (own tempo)

weightlifting

20 rounds // every 45 sec

3 power clean and push jerks

core work

3 rounds

30 sec alternating v ups
15 sec rest
30 sec hollow rocks
15 sec rest
30 sec leg raises over db
15 sec rest

Dienstag 24.08

gymnastics conditioning

12 pull ups
9 toes to bar
6 chest to bar

2 min rest

12 toes to bar
9 pull ups
6 chest to bar

wod

2 rounds // for time

50 wallballs
50 box jumps
50 sit ups

Montag 23.08

strength

every 2:00 min for 5 rounds

5 push press
+ 5 push jerks

note: sets need to be unbroken

wod

for time

1500/1200 m row
30 alternating devil press
1000/800 m row
20 alternating devil press
500/400 m row
10 alternating devil press