CrossFit® SG Hannover - Wülfel

Dienstag 30.08

gymnastic conditioning

3 sets

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

note: 1 min rest between sets

tc: 8 min

wod

every 3 min for 7 rounds

10/7 cal row
10 burpees over rower

Montag 29.08

strength

every 2 min for 5 rounds

8 / 8 / 8 / 8 / 8 strict press

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

wod

annie rows

50 - 40 - 30 - 20 - 10

double unders
butterfly sit ups
cal row

tc: 18 min

Sonntag 28.08

wod

5 rounds

1000/800 m row
10 clean and jerks

note: increase clean and jerk weight every round

Samstag 27.08

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 handstand push ups
200 m run
30 double unders