CrossFit® SG Hannover - Wülfel

Montag 27.09

strength

every 2 min for 6 rounds

10/8/6/6/4/4 deadlifts (dead stop; own tempo)

wod

30 barfacing burpees
15 clean and jerks
20 barfacing burpees
10 clean and jerks
10 barfacing burpees
5 clean and jerks

note: increase weight every round

Sonntag 26.09

wod

30 min amrap // steady pace

5 devil press
5 power cleans
5 frontsquats
5 push jerks
20/15 cal row

Samstag 25.09

gymnastics conditioning

3 sets

x kipping handstand push ups
15 sec rest
x kipping handstand push ups
15 sec rest
x kipping handstand push ups
60 sec rest

wod

20 min amrap

20 air squats
15 russian kb swings
10 push ups

lets get a grip

3 sets

1 min dead hang

Freitag 24.09

strength

every 2 min for 6 rounds

12/10/8/8/6/6 deadlifts (dead stop; own tempo)

wod

for time // intervall

every 3 min for 7 rounds

7 devil press
14 box jump overs