CrossFit® SG Hannover - Wülfel

Freitag 29.04

skill

double unders

strength

every 2:30 min for 4 rounds

8 paused backsquats (own tempo)

wod

chipper // for time

1 block run
20 devil press
30 burpee chest to bar pull ups
40 dual db deadlifts
50 alternating hang db snatches

tc: 20 min

Donnerstag 28.04

strength

every 2:30 min for 4 rounds

8 strict press

weightlifting

every 45 sec for 20 rounds

1 power sntach
+ 1 hang squat snatch

grip

2 min plate pinch hold

1 min rest

2 min dead hang

Mittwoch 27.04

throwdown prep

Dienstag 26.04

gymnastic conditioning

5 sets

15 toes to bar / (c2b) pull ups / handstand push ups

note: rest 1 min between sets

tc: 8 min

wod

20 min amrap

200 m run
20 double unders
20 wallballs