CrossFit® SG Hannover - Wülfel

Mittwoch 07.09

strength

every 2 min for 5 rounds

8 / 8 / 8 / 8 / 8 strict press

note: first set at 50 - 60% of your max (heavier than last week)

wod

7 rounds // 2 min on : 1 min off

8 power cleans
8 thruster
me burpees over bar

Dienstag 06.09

gymnastic conditioning

for time

27 toes to bar / (c2b) pull ups / handstand push ups
90 sec rest
21 toes to bar / (c2b) pull ups / handstand push ups
60 sec rest
15 toes to bar / (c2b) pull ups / handstand push ups
30 sec rest
9 toes to bar / (c2b) pull ups / handstand push ups

tc: 9 min

wod

every 3 min for 7 rounds

15 wallballs
30 - 50 double unders

Montag 05.09

strength

every 2 min for 5 rounds

8 / 8 / 8 / 8 / 8 frontsquats

note: first set at 50 - 60% of your max (heavier than last week)

wod

5 rounds

400 m run
10 deadlifts
8 backsquats
6 power cleans
4 thruster

tc: 20 min