CrossFit® SG Hannover - Wülfel

Freitag 27.05

skill

double under

strength

every 2:30 min for 4 rounds

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

wod

1000/800 m row
50 deadlifts
1000/800 m row
40 power cleans
1000/800 m row
30 frontsquats
1000/800 m row
20 push jerks
1000/800 m row
10 thruster

tc: 20 min

Donnerstag 26.05

HERO WOD "BERT"

for time

50 burpees

400 m run

100 push ups

400 m run

150 walking lunges

400 m run

200 air squats

400 m run

150 walking lunges

400 m run

100 push ups

400 m run

50 burpees

Mittwoch 25.05

throwdown prep

Dienstag 24.05

gymnastic conditioning

4 sets

x toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
60 sec rest

note: try to stay consistent with the reps

wod

20 min amrap

5 deadlifts
5 power cleans
5 frontsquats
5 push jerks
200 m run