CrossFit® SG Hannover - Wülfel

Donnerstag 11.11

functional bodybuilding

5 - 8 strict pull ups
8 half kneeling filly press right
8 half kneeling filly press left

wod

12 - 9 - 6

thruster
burpees on plate

2 min rest

12 - 9 - 6

alternatig devil press
double db box step overs

tc: 12 min

Mittwoch 10.11

strength

every 2:30 min for 5 rounds

8/8/8/8/8 frontsquats (own tempo)

weightlifting

30 rounds // every 30 sec

2 power snatches

core work

for quality

30 dead bugs
30 straight leg sit ups
30 hollow rocks

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