CrossFit® SG Hannover - Wülfel

Samstag 03.09

strength

every 2 min for 5 rounds

8 / 8 / 8 / 8 / 8 frontsquats

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

skill

double unders

wod

15 min amrap

10 pull ups
200 m run

Freitag 02.09

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)

wod

16 min amrap

10 toes to bar
10 push ups
20/15 cal row

pumping arms

100 alternating db hammer curls

Donnerstag 01.09

skill

handstand push ups

weightlifting

every 30 sec for 40 rounds

1 high hang power clean
+ 1 push jerk

get a grip

3 sets

20 sec dead hang
10 sec rest
20 sec plate pinch hold
10 sec rest

Mittwoch 31.08

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

20 min amrap

50 wallballs
50 russian kb swings
50 box jumps
50 one arm db push press (change arms after 5 reps)