CrossFit® SG Hannover - Wülfel

Donnerstag 21.07

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 power clean
+ 1 low hang power clean
+ 1 mid hang squat clean

pumping arms

100 barbell biceps curls

7 push ups for every break

tc: 5 min

Mittwoch 20.07

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

1000/800 m row
100 push ups
1 block run

Dienstag 19.07

functional bodybuilding

every 2 min for 5 rounds

8 - 12 deficit push ups
8 - 12 alternating db hammer curls
20 sec dead bugs

wod

every 3 min for 6 rounds

30 - 50 double unders
20/15 cal row

Montag 18.07

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

ladder // 3 - 6 - 9 - 12...

thruster
barfacing burpees

tc: 18 min