CrossFit® SG Hannover - Wülfel

Donnerstag 12.08

functional bodybuilding

every 2 min for 5 rounds

4 strict pull ups
8 db floor press
8-12 pistol squats

wod

48 - 24 - 12 // 1 min work : 30 sec rest

alternating db hang clean and jerk
box jumps

Mittwoch 11.08

strength

every 2:00 min for 5 rounds

6 deadlifts (dead stop; 2 sec pause over knee)

weightlifting

30 rounds // every 30 sec

1 hang power clean
+ 1 hang squat clean

core work

3 rounds

10 alternating v ups
10 hollow rocks
20 sec forearm plank

Dienstag 10.08

gymnastics conditioning

5 rounds

1 min pull ups
1 min rest

note: try to stay consistent with the reps

wod

6 rounds // for time

10 thruster
10 burpees over bar

tc: 15 min

Montag 09.08

strength

every 2:00 min for 5 rounds

6 paused backsquats (3 sec pause in bottom position)

wod

chipper // for time

80 wallballs
60/45 cal row
40 box jump overs
20 push presses

tc: 20 min