CrossFit® SG Hannover - Wülfel

Freitag 23.09

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

15 min amrap // ladder 1 - 2 - 3 - 4...

power snatch
devil press

pumping arms

3 sets

20 sec plate gun hold
20 sec plate biceps curls
20 sec rest

Donnerstag 22.09

skill

handstand push ups

weightlifting

every 30 sec for 40 rounds

1 full squat snatch

get a grip

3 sets

40 sec dead hang
20 sec rest

Mittwoch 21.09

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

100 barbell thruster
100 box jump overs

note: 6 burpees on plate (start with the burpees)

tc: 20 min

Dienstag 20.09

gymnastic conditioning

30 toes to bar / (c2b) pull ups / handstand push ups
60 sec rest
20 toes to bar / (c2b) pull ups / handstand push ups
30 sec rest
10 toes to bar / (c2b) pull ups / handstand push ups

tc: 9 min

wod

5 rounds

1 min power cleans
1 min push jerks
1 min alternating db snatches
1 min rest