CrossFit® SG Hannover - Wülfel

Donnerstag 16.06

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)

weightlifting

every 30 sec for 30 rounds

1 power snatch
+ 1 snatch balance

grip

200 m plate pinch walk

Mittwoch 15.06

throwdown prep

Dienstag 14.06

gymnastic conditioning

3 sets

25 toes to bar / (c2b) pull ups / handstand push ups
1 min rest

tc: 10 min

wod

3 - 6 - 9 - 12 ...

burpees
box jump overs
alternating db snatches

tc: 20 min

Montag 13.06

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

20 min amrap

200 m run
5 handstand push ups
10 pull ups
20 double unders