CrossFit® SG Hannover - Wülfel

Montag 20.06

strength

every 2 min for 5 rounds

9 / 6 / 3 / 6 / 15 backsquats

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

wod

every 3 min for 7 rounds

20 - 40 double unders
200 m run

Sonntag 19.06

wod

30 min amrap

20/15 cal row
10 double db burpee box step overs
10 alternating v ups
10 double db push press

Samstag 18.06

functional bodybuilding

every 2 min for 5 rounds

5 - 7 strict pull ups
5 - 7 strict ring dips
20 sec hollow hold

wod

20 min amrap

400 m run
40 double unders
500/400 m row

Freitag 17.06

skill

handstand push up

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)

wod

20 min amrap

row for cal

start every 2 min with 10 thrusters

note: start with the thrusters