CrossFit® SG Hannover - Wülfel

Donnerstag 21.10

functional bodybuilding

5 - 8 strict handstand push ups
8 frontfoot elevated lunges right
8 frontfoot elevated lunges right

wod

21 - 15 - 9

deadlifts
box jump overs

2 min rest

80/60 cal row

tc: 12 min

Mittwoch 20.10

strength

every 2:30 min for 5 rounds

10/10/8/8/6 deadlifts (dead stop; 1 sec pause over knee)

weightlifting

30 rounds // every 30 sec

2 clean and jerks

core work

2 rounds

16 dead bugs
16 alternating v ups
32 sec arch hold

Dienstag 19.10

gymnastic conditioning

21 toes to bar or (c2b) pull ups
2 min rest
15 toes to bar or (c2b) pull ups
1 min rest
9 toes to bar or (c2b) pull ups

wod

5 rounds // emom

1 min 15/12 cal row
2 min 10 burpees
3 min 12/9 cal row
4 min 10 box jump overs

Montag 18.10

strength

every 2:30 min for 5 rounds

10/10/8/8/6 backsquat (1 sec pause in bottom position)

wod

chipper // for time

50 one arm db overhead lunges
50 db box step ups
50 alternating db sntaches
50 one arm db thruster