CrossFit® SG Hannover - Wülfel

Freitag 08.04

skill

handstand push up

strength

every 2:30 min for 4 rounds

6 strict press

wod

every 3 min for 6 rounds

8 power cleans
8 frontsquats

gymnastic conditioning

24 toes to bar / (c2b) pull ups / handstand push ups
1 min rest
16 toes to bar / (c2b) pull ups / handstand push ups
1 min rest
8 toes to bar / (c2b) pull ups / handstand push ups

tc: 8 min

wod

every 3 min for 6 rounds

10 burpee box jump overs
20/15 cal row

Mittwoch 06.04

strength

every 2:30 min for 4 rounds

6 paused deadlifts (dead stop; 1 sec pause under knee; own tempo)

weightlifting

every 30 sec for 30 rounds

3 tng power cleans

grip

200 m dual kb carry

Dienstag 05.04

functional bodybuilding

every 2 min for 5 rounds

8 - 12 seated dual db press
8 - 12 dual db row
8 - 12 alternating pistol squats

wod

chipper // for time

100/75 cal row
80 double unders
60 wallballs
40 pull ups
20 handstand push ups

tc: 20 min