CrossFit® SG Hannover - Wülfel

Freitag 01.04

skill

handstand push up

strength

every 2:30 min for 4 rounds

6 strict press

wod

every 2 min for 8 rounds

8 - 15 burpee box jump overs

Donnerstag 31.03

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

15 min amrap

20 double unders
20/15 cal row

strength

every 2:30 min for 4 rounds

6 paused deadlifts (dead stop; 1 sec pause under knee; own tempo)

weightlifting

every 30 sec for 30 rounds

1 power sntach
+ 1 overhead squat

grip

3 sets

45 sec plate pinch around the world
15 sec rest

Dienstag 29.03

functional bodybuilding

every 2 min for 5 rounds

8-12 incline db bench press on wallball
8-12 ring rows9
8-12 alternating one arm db overhead lunges (4-6+4-6)

wod

5 rounds // for time

21 burpees over bar
15 hang power cleans
9 shoulder to overhead

tc: 18 min