CrossFit® SG Hannover - Wülfel

Freitag 11.09

double under practice

4 x 8 im supersatz

4 barbell push press
+ 4 power jerk

8 filly push press right
+ 8 filly push press left
(kb push press, db frontrack
hold in the other hand)

tc:15 min / 5 rounds

buy in 50 pistol squats

7 kb thruster right arm 24/16
7 kb thruster left arm 24/16
14 alternating db devil power clean 22,5/15

Donnerstag 10.09

strength 5 x 8
+ 5 x 12 accessory work

pause backsquat (from floor + climbing sets)

kb or db lunge (goblet hold)

tc:10 min / 21 - 15 - 9

toes to bar / v-ups
deadlifts 100/70

Mittwoch 09.09

3 rounds with stick

10 shoulder rotation
10 behind the neck press
10 overhead squats

into

3 x 5 snatch balance

every 2 min for 10 rounds

15/12 cal row/ski
or 12/9 cal air bike
or 375/325 m bike

me overhead squat 42,5/30

Dienstag 08.09

strength 5 x 8
+ 5 x 12 accessory work

deadlift (no bounce + climbing sets)

banded butterfly reverse

tc: 10 min / ladder 2 - 4 - 6 - 8...

hang squat clean 42,5/30
alternating db snatch 22,5/15

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Vormittags:

Mo. & Fr.: 9:00 - 12:00 Uhr

Mi.: 6:30 - 7:30 Uhr & 9:00 - 12:00 Uhr

Di. & Do.: 7:00 - 9:00 Uhr

Nachmittags:

Mo., Di., Mi. & Do.: 16:00 - 21:30 Uhr

Fr.: 15:00 - 19:00 Uhr

Wochenende:

Sa. & So.: 9:00 - 15:00 Uhr