CrossFit® SG Hannover - Wülfel

Samstag 02.07

gymnastic conditioning

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

note: note: try to stay consistent with the reps

tc: 10 min

wod

20 min amrap

4 handstand walk around the box
8 burpee box jump overs
32 air squats

Donnerstag 30.06

strength

every 2 min for 5 rounds

12 / 9 / 6 / 3 / 2 deadlifts

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

weightlifting

every 30 sec for 30 rounds

1 paused squat snatch (2 sec pause in catch position)

grip

2 sets

90 sec dead hang
30 sec rest

Mittwoch 29.06

throwdown prep

Dienstag 28.06

functional bodybuilding

every 2 min for 5 rounds

3 - 5 strict pull ups (3 sec negative)
8 - 10 front plate raise
8 - 12 dead bugs

wod

ladder // 1 - 2 - 3 - 4...

toes to bar
clean and jerks
burpees over bar

tc: 18 min