CrossFit® SG Hannover - Wülfel

Montag 25.10

strength

every 2:30 min for 5 rounds

8/8/6/6/4 backsquat (1 sec pause in bottom position)

wod

7 rounds // intervall

every 3 min for 7 rounds

9 deadlifts
6 hang power cleans
3 push jerks
20/15 cal row

Sonntag 24.10

wod

30 min amrap

row for cal

at min 0/3/6/9/12

10 devil press

at min 15/18/21/24/27

10 double db box step overs

Samstag 23.10

gymnastic conditioning

21 kipping handstand push ups
2 min rest
15 kipping handstand push ups
2 min rest
9 strict handstand push ups

wod

20 min amrap // for max reps

5 toes to bar or rings
10 straight leg sit ups
15 wallballs
200 m run

lets get a grip

3 sets

1 min deadhang
1 min rest

Freitag 22.10

strength

every 2:30 min for 5 rounds

10/10/8/8/6 1 1/4 strict press

note: sets need to be unbroken

wod

5 rounds // intervall

every 3 min for 5 rounds

12 burpees over bar
9 deadlifts
6 hang power cleans
3 thruster