CrossFit® SG Hannover - Wülfel

Montag 14.02

strength

every 2 min for 5 rounds

5 deadlifts (dead stop; own tempo)

wod

4 rounds // for time

10 dual db thruster
10 dual db box step overs
20/15 cal row

1 min rest after each round

tc: 18 min

Sonntag 13.02

wod

every 3 min for 10 rounds

8 chest to bar pull ups
16 single arm db overhead lunges

in the remaining time

row (easy pace)

Samstag 12.02

gymnastic conditioning

10 min emom

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

note: try to stay consistent with the reps

wod

18 min amrap

10 handstand push ups
10 alternating db hang clean and jerks
20/15 cal row

lets get a grip

4 min amrap

plate pinch hold

Freitag 11.02

skill work

10 min double under work

strength

every 2 min for 5 rounds

5 backsquats (own tempo)

wod

60/45 cal row
60 thruster
60/45 cal row

tc : 15 min