CrossFit® SG Hannover - Wülfel

Montag 02.08

strength

every 2:00 min for 5 rounds

8 paused backsquats (2 sec pause in bottom position)

wod

chipper // for time

80/60 cal row (20 sec work : 20 sec rest)
60 russian kb swings
40 goblet squats
20 burpees over rower

tc: 20 min

Sonntag 01.08

wod

30 min amrap

30 wallballs
30 box jumps
30 alternating db snatches
200 m db carry

core work

6 min amrap (for quality)

6 v ups
12 straight leg sit ups
18 sec forearm plank

Samstag 31.07

wod

repitition of 19.09.2020

14 min amrap

14/10 cal row
14 box jump overs

2 min rest

14 min amrap

10 pullups
200 m run

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)