CrossFit® SG Hannover - Wülfel

Mittwoch 13.10

strength

every 2 min for 6 rounds

6/4/2/2/1/1 deadlift (dead stop; own tempo)

weightlifting

30 rounds // every 30 sec

1 sqaut sntach
+ 1 sntach balance

core work

20 alternating v ups
20 legraises over db
20 straight leg sit ups
60 sec forearm plank

Dienstag 12.10

gymnastic conditioning

3 sets

1 min me strict toes to bar or pull ups
1 min rest

wod

8 rounds // for max reps

every 3 min for 8 rounds

500/400 m row
me handstand push ups

Montag 11.10

strength

every 2 min for 6 rounds

6/4/2/2/1/1 backsquat (own tempo)

wod

chipper // for time

80/60 cal row (15 sec on : 15 sec off)
60 wallballs
40 double db box step overs
20 devil press
1 block run

Sonntag 10.10

wod

30 min amrap

20 power cleans
40/30 cal row
15 power cleans
40/30 cal row
10 power cleans
40/30 cal row
5 power cleans
40/30 cal row
me power cleans

note: increase weight every round