CrossFit® SG Hannover - Wülfel

Montag 25.07

strength

every 2 min for 5 rounds

12 / 9 / 6 / 3 / 2 deadlift

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

wod

18 min amrap

20 wallballs
20 burpees
20 double unders

Sonntag 24.07

wod

30 min amrap

10 toes to bar
10 wallbals
10 box jump overs
30/21 cal row

gymnastic conditioning

every minute for 10 minutes

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

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

tc: 8 min

wod

20 min amrap

2 wall walks
20 double unders
200 m run

Freitag 22.07

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

15 min amrap

100/75 cal row
80 wallballs
60 box jumps
40 alternating db snatches
20 db snatches

into

me row for cal