CrossFit® SG Hannover - Wülfel

Samstag 04.06

functional bodybuilding

every 2 min for 5 rounds

5 - 8 strict pull ups
5 - 8 strict ring dips
20 sec tuck hold

wod

22 min amrap

22/16 cal row
44 double unders

skill

double under

strength

every 2:30 min for 4 rounds

8 paused deadlifts (dead stop; 1 sec pause under knee; own tempo)

wod

every 3 min for 7 rounds

10 alternating db devil press
10 alternating db clean and jerks
10/7 cal row

Donnerstag 02.06

strength

every 2:30 min for 4 rounds

8 paused backsquats (1 sec pause in bottom position; own tempo)

weightlifting

every 30 sec for 30 rounds

1 squat snatch

grip

3 sets

2 min plate pinch hold

30 sec rest

2 min dual db hold