CrossFit® SG Hannover - Wülfel

Mittwoch 10.08

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

20 min amrap

5 (c2b) pull ups
10 pistol squats
200 m run

Dienstag 09.08

gymnastic conditioning

4 sets

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

tc: 8 min

wod

every 3 min for 6 rounds

14 alternating db snatches
28 - 42 double unders

Montag 08.08

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

100/75 cal row (15 sec on : 15 sec off)
80 wallballs
60 double db deadlifts
40 double db squats
20 double db devil press

tc: 20 min