CrossFit® SG Hannover - Wülfel

Dienstag 03.05

gymnastic conditioning

4 sets

3 - 5 toes to bar / (c2b) pull ups / handstand push ups
15 sec pause
3 - 5 toes to bar / (c2b) pull ups / handstand push ups
15 sec pause
3 - 5 toes to bar / (c2b) pull ups / handstand push ups
45 sec pause

wod

20 min amrap

20/15 cal row
15 wallballs
10 alternating hang db clean and jerk
5 devil press

Montag 02.05

strength

every 2:30 min for 4 rounds

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

wod

2 rounds

60 alternating db snatches
40/30 cal row
20 burpees over rower

into

me ca row

tc: 20 min

Sonntag 01.05

wod

30 min amrap

1500/1200 m row
30 thruster @weight a
1500/1200 m row
20 thruster @weight b
1500/1200 m row
10 thruster @weight c
1500/1200 m row
me thruster @weight d

Samstag 30.04

functional bodybuilding

every 2 min for 5 rounds

12 incline bench press on wallball (2 sec pause on top)
8 - 12 heel elevated goblet squats

wod

6 sets

1 min double unders
1 min handstand push ups
1 min rest