CrossFit® SG Hannover - Wülfel

Donnerstag 16.09

functional bodybuilding

every 2 min for 5 rounds

12 double db/kb z press
12 double db/kb overhead lunges

wod

200/150 cal row

emom 5 burpees over rower buy in

strength

every 1:30 min for 7 rounds

2 backsquats (own tempo)

weightlifting

30 rounds // every 30 sec

1 power snatch
+ overhead sqaut

core work

for quality

30 hollow rocks
30 sec plank
30 straight leg sit ups
30 sec hollow hold

Dienstag 14.09

gymnastics conditioning

3 min amrap

toes to bar or pull ups

2 min rest

3 min amrap

toes to bar or pull ups

note: try to stay consistent with the reps

wod

for time // chipper

100 wallballs
80/60 cal row
60 double db deadlift
40 double db push press
20 double db box step overs

Montag 13.09

strength

every 1:30 min for 7 rounds

2 push press
+ 2 push jerks

note: sets need to be unbroken

wod

5 rounds // intervall

every 4 min for 5 rounds

10 burpee box jump overs
5 db overhead sqauts right
5 db overhead sqauts left
10 double db thruster