CrossFit® SG Hannover - Wülfel

Dienstag 28.06

functional bodybuilding

every 2 min for 5 rounds

3 - 5 strict pull ups (3 sec negative)
8 - 10 front plate raise
8 - 12 dead bugs

wod

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

toes to bar
clean and jerks
burpees over bar

tc: 18 min

Montag 27.06

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

2000/1600 m row
100 alternating db snatches
80 box jumps
60 wallballs

tc: 22 min

Sonntag 26.06

wod

30 min amrap

10 push jerks
10 front squats
10 power cleans
100 double unders

Samstag 25.06

gymnastic conditioning

10 - 15 - 20 - 15 - 10

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

note: 40 sec rest after each set

tc: 10 min

wod

20 min amrap

20 wallballs
20 box jumps
20 russian kb swings
200m run with wallball