CrossFit® SG Hannover - Wülfel

Samstag 01.10

strength

every 2 min for 5 rounds

8 / 8 / 8 / 5 / 5 backsquats

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

skill

double unders

wod

15 min amrap

10 pull ups
10 thruster
10 burpees over bar

Freitag 30.09

strength

every 2 min for 5 rounds

8 / 8 / 8 / 5 / 5 strict press

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

wod

every 2 min for 10 rounds

8 handstand push ups

pumping arms

4 min amrap (for quality)

8 barbell biceps curls
8 banded triceps extensions

Donnerstag 29.09

skill

handstand push ups

weightlifting

every 30 sec for 40 rounds

1 squat clean
+ 1 split jerk

get a grip

3 sets

45 sec clean hookgrip barbell hold
15 sec rest

Mittwoch 28.09

strength

every 2 min for 5 rounds

8 / 8 / 8 / 5 / 5 frontsquats

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

wod

5 min amrap

10 wallballs
10 wallball sit ups

2 min rest

5 min amrap

10 alternating db snatches
10 box jump overs

2 min rest

5 min amrap

10 db goblet squats
10 burpees