Freitag 30.07

strength

every 2:30 min for 5 rounds

10 deadlifts (dead stop; 1 sec pause under knee)

wod

chipper // for time

40 alternating devil press
40 db overhead lunge (change arms after 5 reps)
40 db hang clean and jerk (change arms after 5 reps)
1200 m run (2 block runs)

Donnerstag 29.07

functional bodybuilding

every 2 min for 5 rounds

4 ring dips
8 barbell bent over row
12 db lunge (6 right + 6 left)

wod

5 rounds // 2 min work : 1 min rest

9 thruster
9 pull ups
me power cleans

Mittwoch 28.07

strength

every 2:30 min for 5 rounds

10 paused backsquats (2 sec pause in bottom position)

weightlifting

30 rounds // every 30 sec

clean and jerk

core work

3 rounds

10 sec hollow hold
10 dead bugs
10 sec hollow hold
10 russian twist

Dienstag 27.07

gymnastics conditioning

12 kipping pull ups
12 toes to bar
1 min rest
9 kipping pull ups
9 toes to bar
1 min rest
6 kipping pull ups
6 toes to bar

wod

for time // 10 - 20 - 30

deadlifts
burpees over bar (lateral)

tc: 15 min

Unterkategorien

Kontakt

CrossFit SG
Am Eisenwerk 41
30519 Hannover
Tel.: 01575 2468844

Rechtliches

Offnungszeiten

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

 

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