CrossFit® SG Hannover - Wülfel

Montag 15.11

strength

every 2:30 min for 5 rounds

6/6/6/6/6 frontsquats (own tempo)

wod

chipper // for time

80/60 cal row
60 deadlifts
40 push jerks
20 hang cluster
1 block run

wod

30 min amrap

1000/800 m row
20 barbell cluster
1000/800 m row
15 barbell cluster
1000/800 m row
10 barbell cluster
1000/800 m row
5 barbell cluster
1000/800 m row
me barbell cluster

note: more weight every round

Samstag 13.11

gymnastic conditioning

for time

50 kipping handstand push ups

wod

20 min amrap // for max reps

10 pistol squats
10 push ups
10 burpee box jump overs
30/24 cal row

lets get a grip

3 sets

1 min plate pinch hold
1 min rest

Freitag 12.11

strength

every 2:30 min for 5 rounds

8/8/8/8/8 deadlifts (dead stop; own tempo)

wod

chipper // for time

100 box jump overs
80 alternating db snatches
60 one arm db push press (change arms every 5 reps)
40 alternating db hang clean and jerks
20 one arm db thruster (change arms every 5 reps)