CrossFit® SG Hannover - Wülfel

Freitag 29.07

skill

double unders

strength

every 2 min for 5 rounds

12 / 9 / 6 / 3 / 2 backsquats

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

wod

ladder // 1 - 2 - 3 - 4 - 5 ...

thruster
heavy russian kb swings

Donnerstag 28.07

strength

every 2 min for 5 rounds

12 / 9 / 6 / 3 / 2 strict press

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

weightlifting

every 45 sec for 20 rounds

1 squat snatch
+ 1 high hang squat snatch

pumping arms

4 rounds

10 barbell french press on floor
10 barbell biceps curls

Mittwoch 27.07

strength

every 2 min for 5 rounds

12 / 9 / 6 / 3 / 2 frontsquats

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

wod

20 min amrap // cindy

5 pull ups
10 push ups
15 air squats

Dienstag 26.07

functional bodybuilding

every 2 min for 5 rounds

5 - 8 kipping handstand push ups
16 jumping lunges

wod

every 3 min for 6 rounds

15/12 cal row
10 box jump overs
5 burpees over rower