CrossFit® SG Hannover - Wülfel

Montag 29.08

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

annie rows

50 - 40 - 30 - 20 - 10

double unders
butterfly sit ups
cal row

tc: 18 min

Sonntag 28.08

wod

5 rounds

1000/800 m row
10 clean and jerks

note: increase clean and jerk weight every round

Samstag 27.08

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)

skill

double unders

wod

15 min amrap

10 handstand push ups
200 m run
30 double unders

Freitag 26.08

strength

every 2 min for 5 rounds

8 / 8 / 8 / 8 / 8 deadlift

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

wod fbl 22.4

16 min amrap

10 db snatches left
10 left arm oh alternating back lunges
10 abmat sit ups
10 db snatches right
10 right arm oh alternating back lunges
10 abmat sit ups

pumping arms

4 sets

30 sec 1 1/4 barbell biceps curls
30 sec rest