CrossFit® SG Hannover - Wülfel

Dienstag 27.09

gymnastic conditioning

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

tc: 9 min

wod

every 3 min for 7 rounds

12/9 cal row
9 dual db box step overs
6 dual db hang power cleans
3 dual db thruster

Montag 26.09

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

20 min amrap

5 toes to bar
10 push ups
20 double unders

Sonntag 25.09

wod

every 3 min for 10 rounds

10 pull ups
20/15 cal row
10 dual db push jerks

Samstag 24.09

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

30 double unders
20/15 cal row
10 toes to bar