CrossFit® SG Hannover - Wülfel

Freitag 24.06

skill

double unders

strength

every 2 min for 5 rounds

9 / 6 / 3 / 6 / 15 strict press

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

wod

1500/1200 m row
30 toes to bar
1500/1200 m row
30 chest to bar
1500/1200 m row
30 toes to bar

tc: 20 min

Donnerstag 23.06

strength

every 2 min for 5 rounds

9 / 6 / 3 / 6 / 15 deadlifts

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

weightlifting

every 30 sec for 30 rounds

1 squat clean
+ 1 push jerk

grip

2 sets

1 min plate pinch hold
1 min dead hang
1 min rest

Mittwoch 22.06

throwdown prep

Dienstag 21.06

functional bodybuilding

every 2 min for 5 rounds

8 - 10 ring rows
8 - 10 barbell french press
20 sec weighted glute bridge hold

wod

30 - 20 - 10

burpees over db
double db box step overs
double db deadlifts

note: 750/600 m row after double db deadlifts