CrossFit® SG Hannover - Wülfel

Donnerstag 18.08

strength

every 2 min for 5 rounds

10 / 8 / 5 / 2 / 1 frontsquats

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

weightlifting

every 30 sec for 30 rounds

1 cluster

pumping arms

50 strict hang clean and strict press

tc: 4 min

Mittwoch 17.08

strength

every 2 min for 5 rounds

10 / 8 / 5 / 2 / 1 deadlift

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

wod

1000 m row
50 thrusters 40/30
30 (ctb) pull ups

Dienstag 16.08

gymnastic conditioning

every minute on the minute

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

note: reps need to be unbroken

wod

5 sets

2 min on 1 min off

200 m run
me push jerks

Montag 15.08

strength

every 2 min for 5 rounds

10 / 8 / 5 / 2 / 1 backsquats

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

wod fbl 22.1

27 - 21 - 15 - 9

cal row
burpess over rower

into

5 rm hang power clean

tc: 15 min