CrossFit® SG Hannover - Wülfel

Dienstag 02.08

gymnastic conditioning

4 sets

x toes to bar / (c2b) pull ups / handstand push ups
10 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
45 sec rest

note: note: try to stay consistent with the reps

wod

every 3 min for 6 rounds

10 barbell thruster
10 barfacing burpees

Montag 01.08

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

1500/1200 m row
30 wallballs
1000/800 m row
60 wallballs
500/400 m row
90 wallballs

into

me row for cal

tc: 18 min

Sonntag 31.07

wod

10 min to find your 2 rep max hang power clean

into

20 min amrap

5 power jerks
10 power cleans
15 deadlifts (clean grip)
20/15 cal row

Samstag 30.07

gymnastic conditioning

every 30 sec for 16 rounds

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

note: note: try to stay consistent with the reps
sets need to be unbroken

wod

21 min amrap

7 dual db hang cleans
7 dual db incline bench on wallball
7 devil press