CrossFit® SG Hannover - Wülfel

Mittwoch 03.11

strength

every 2 min for 5 rounds

6/6/4/4/2 backsquat (1 sec pause in bottom position)

weightlifting

30 rounds // every 30 sec

2 power cleans

core work

2 rounds

45 sec dead bugs
15 sec rest
45 sec forearm plank
15 sec rest
45 sec arch hold
15 sec rest

Dienstag 02.11

gymnastic conditioning

every 2 min for 4 rounds

8 - 15 toes to bar or (c2b) pull ups

note: sets need to be unbroken

wod

2000/1600 m row
3 min rest
1000/800 m row
2 min rest
500/400 m row
1 min rest
250/200 m row

Montag 01.11

strength

every 2 min for 5 rounds

6/6/4/4/2 1 1/4 strict press

note: sets need to be unbroken

wod

7 rounds // intervall

every 2 min for 7 rounds

20/15 cal row
me devil press

1 min rest after each round

Sonntag 31.10

wod

13 min amrap

5 pull ups
5 toes to bar
10 push ups
20 air squats

2 min rest

13 min amrap

5 power snatches
10 thruster
15 power cleans
20 deadlifts