CrossFit® SG Hannover - Wülfel

Montag 19.09

strength

every 2 min for 5 rounds

8 / 8 / 8 / 5 / 5 deadlift

note: first set at 50 - 60% of your max (heavier than last week)

wod

21 - 15 - 9

wallballs
burpees

3 min rest

21 - 15 - 9

cal row
burpees over rower

into

me row

tc: 18 min

Sonntag 18.09

wod

30 min amrap

40/30 cal row
30 deadlifts
20 power cleans
10 push jerks

Samstag 17.09

strength

every 2 min for 5 rounds

8 / 8 / 8 / 8 / 8 deadlift

note: first set at 50 - 60% of your max (heavier than last week)

skill

handstand push ups

wod

12 min amrap

200 m run
10 power snatches

Freitag 16.09

strength

every 2 min for 5 rounds

8 / 8 / 8 / 8 / 8 backsquats

note: first set at 50 - 60% of your max (heavier than last week)

wod

16 min amrap

32 double unders
16 air squats
16 push ups

pumping arms

4 sets

20 sec dual db hammer curls
10 sec rest
20 sec banded biceps curls
10 sec rest