CrossFit® SG Hannover - Wülfel

Sonntag 07.11

wod

10 min to find your 1 rep max

power clean

20 min amrap

5 devil press
10 burpees over rower
15 power cleans (65 % of 1 rep max)
20/15 cal row

gymnastic conditioning

every 2 min for 4 rounds

8 - 15 handstand push ups

note: sets need to be unbroken

wod

5 rounds // for max reps

every 4 min for 5 rounds

400 m run

1 round me pull ups
2 round me pistol sqauts
3 round me toes to bar
4 round me box jump overs
5 round me burpees

lets get a grip

1 set max effort dead hang

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

Donnerstag 04.11

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