CrossFit® SG Hannover - Wülfel

Freitag 08.07

skill

handstand push ups

strength

every 2 min for 5 rounds

12 / 9 / 6 / 3 / 2 deadlift

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

wod

30 thruster @light weight
30 burpees over bar

2 min rest

20 thruster @moderate weight
20 burpees over bar

2 min rest

10 thruster @heavy weight
10 burpees over bar

tc: 18 min

Donnerstag 07.07

strength

every 2 min for 5 rounds

12 / 9 / 6 / 3 / 2 backsquats

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

weightlifting

every 30 sec for 30 rounds

1 power clean
+ 1 hang power clean

pumping arms

4 sets

20 sec plate gun hold
10 sec rest
20 sec alternating db hammer curls
10 sec rest

Mittwoch 06.07

throwdown prep

Dienstag 05.07

gymnastic conditioning

every 30 sec for 20 rounds

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

note: note: try to stay consistent with the reps

wod

20 min amrap

2000/1600 m row
100 double unders