CrossFit® SG Hannover - Wülfel

Mittwoch 18.08

strength

every 2:00 min for 5 rounds

4 backsquats (own tempo)

weightlifting

30 rounds // every 30 sec

2 hang power snatches

core work

for quality

60 sec forearm plank
50 dead bugs
40 sec arch hold
30 sec hollow hold
20 straight leg sit ups

Dienstag 17.08

gymnastics conditioning

15 sets of

x toes to bar or pull ups every 20 sec

note: try to stay consistent with the reps

wod

5 rounds // for time

400 m run
10 power cleans

Montag 16.08

strength

every 1:30 min for 7 rounds

2 strict press
+ 2 push press

note: sets need to be unbroken

wod

5 rounds // 2 min work : 1 min rest

10 toes to bar
8 burpee box jump overs
me db snatches