CrossFit® SG Hannover - Wülfel

Sonntag 11.09

wod

30 min amrap

running angie

100 pull ups
100 push ups
100 sit ups
100 air squats

run 400 m every 5 min. start with the run

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

10 burpees on plate
20/15 cal row

Freitag 09.09

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

20/15 cal row
200 m run
20 double unders

pumping arms

5 sets

40 barbell biceps curls (5 sec negative)
20 sec rest

Donnerstag 08.09

skill

double unders

weightlifting

every 30 sec for 40 rounds

1 high hang squat snatch

get a grip

3 sets

45 sec heavy double kb or db hold
15 sec rest