CrossFit® SG Hannover - Wülfel

Sonntag 17.10

wod

10 min to find your 3 rep max thruster

into

20 min amrap

10 thruster @75% of your 3 rep max
10 burpees over bar
200 m run

gymnastic conditioning

5 min emom

x strict handstand push ups

into

5 min emom

x kipping handstand push ups

wod

20 min amrap // for max reps

5 strict pull ups
10 sec chin over bar
20/15 cal row

lets get a grip

3 sets

1 min on : 30 sec off

double db or kb hold

Freitag 15.10

strength

every 2 min for 6 rounds

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

note: sets need to be unbroken

wod

for time // 50 - 40 - 30 - 20 - 10

box jump overs
db snatches

Donnerstag 14.10

functional bodybuilding

8 - 12 ring rows or double db bent over row
8 - 12 db cossack sqauts

wod

12 - 9 - 6

power snatch
burpees over bar

2 min rest

12 - 9 - 6

power clean and jerk
devil press