CrossFit® SG Hannover - Wülfel

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

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

Samstag 16.10

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