CrossFit® SG Hannover - Wülfel

Donnerstag 01.09

skill

handstand push ups

weightlifting

every 30 sec for 40 rounds

1 high hang power clean
+ 1 push jerk

get a grip

3 sets

20 sec dead hang
10 sec rest
20 sec plate pinch hold
10 sec rest

Mittwoch 31.08

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

20 min amrap

50 wallballs
50 russian kb swings
50 box jumps
50 one arm db push press (change arms after 5 reps)

Dienstag 30.08

gymnastic conditioning

3 sets

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

note: 1 min rest between sets

tc: 8 min

wod

every 3 min for 7 rounds

10/7 cal row
10 burpees over rower

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