CrossFit® SG Hannover - Wülfel

Donnerstag 25.08

skill

handstand push ups

weightlifting

every 30 sec for 40 rounds

1 power snatch

get a grip

tabata

barbell hold on top in snatch grip

strength

every 2 min for 5 rounds

8 / 8 / 8 / 8 / 8 backsquats

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

wod

jump over angie

100 pull ups
100 push ups
100 sit ups
100 air squats

every minute on the minute

6 - 8 box jump overs

tc: 20 min

Dienstag 23.08

gymnastic conditioning

for time

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

tc: 7 min

wod

every 3 min for 7 rounds

7 barbell thruster
7 barfacing burpees
7 heavy russian kb swings

Montag 22.08

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

100/75 cal row
80 dual db deadlifts
60 alternating db hang power cleans
40 dual db push jerks
20 devil press

into

me row

tc: 20 min