CrossFit® SG Hannover - Wülfel

Freitag 05.08

skill

handstand push ups

strength

every 2 min for 5 rounds

10 / 8 / 5 / 2 / 1 strict press

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

wod

every 2 min for 7 rounds

8 - 12 toes to bar
20 - 40 double unders

Donnerstag 04.08

strength

every 2 min for 5 rounds

10 / 8 / 5 / 2 / 1 frontsquats

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

weightlifting

every 30 sec for 30 rounds

2 tng power cleans

pumping arms

tabata

4 rounds banded tricep extensions
4 rounds banded bicep curls

Mittwoch 03.08

strength

every 2 min for 5 rounds

10 / 8 / 5 / 2 / 1 deadlift

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

wod

20 min amrap

5 handstand push ups
10 alternating devil press
20/15 cal row

Dienstag 02.08

gymnastic conditioning

4 sets

x toes to bar / (c2b) pull ups / handstand push ups
10 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
45 sec rest

note: note: try to stay consistent with the reps

wod

every 3 min for 6 rounds

10 barbell thruster
10 barfacing burpees