CrossFit® SG Hannover - Wülfel

Dienstag 05.04

functional bodybuilding

every 2 min for 5 rounds

8 - 12 seated dual db press
8 - 12 dual db row
8 - 12 alternating pistol squats

wod

chipper // for time

100/75 cal row
80 double unders
60 wallballs
40 pull ups
20 handstand push ups

tc: 20 min

Montag 04.04

strength

every 2:30 min for 4 rounds

6 paused backsquats (1 sec pause in bottom position; own tempo)

wod

15 min amrap

8 alternating devil press
16 alternating hang db snatches
32 double unders

Sonntag 03.04

wod

ladder 1-2-3-4... // 25 min amrap

power clean
push jerk
chest to bar pull ups

Samstag 02.04

gymnastic conditioning

2 rounds afap

30 toes to bar / (c2b) pull ups / handstand push ups

tc: 8 min

note: 2 min rest between rounds

wod

20 min amrap

20 wallballs
20 goblet squats
20 russian kb swings
1 block run