CrossFit® SG Hannover - Wülfel

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

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

Mittwoch 24.08

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