CrossFit® SG Hannover - Wülfel

Samstag 09.10

gymnastics conditioning

5 min amrap

kipping handstand push ups

wod

20 min amrap

5 pull ups
10 push ups
15 air squats
20/15 cal row

lets get a grip

5 min amrap

double db hold

Freitag 08.10

strength

every 2 min for 6 rounds

8/6/4/4/2/2 backsquats (own tempo)

wod

for time

1500/1200 m row
2 min rest
1000/800 m row
1 min rest
500/400 m row

functional bodybuilding

every 2 min for 5 rounds

3 - 5 strict pull ups
8 - 12 half kneeling filly press (right)
8 - 12 half kneeling filly press (left)

wod

5 rounds // for max reps

1 min double db thruster
1 min double db hang power cleans
1 min double db box step overs
1 min rest

Mittwoch 06.10

strength

every 2 min for 6 rounds

8/6/4/4/2/2 strict press

note: sets need to be unbroken

weightlifting

20 rounds // every 45 sec

1 squat clean
+ 1 frontsquat
+ 1 split jerk

core work

for quality

3 sets

20 sec hollow hold
20 sec arch hold
20 sec forearm plank