CrossFit® SG Hannover - Wülfel

Montag 28.03

strength

every 2:30 min for 4 rounds

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

wod

every 3 min for 6 rounds

10 toes to bar
10 alternating db snatches
me double unders

Sonntag 27.03

wod

25 min amrap

3 wallwalks
6 devil press
18 alternating hang db clean and jerks
36 double unders

Samstag 26.03

gymnastic conditioning

1-2-3-4-5-6-7-6-5-4-3-2-1

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

tc: 7 min

note: sets need to be unbroken

wod

20 min amrap

200 m run
20 box jumps
20/15 cal row

Freitag 25.03

skill

double under work

strength

every 2:30 min for 4 rounds

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

wod

ladder 1-2-3-4... // 12 min amrap

push press
burpees on plate