CrossFit® SG Hannover - Wülfel

Mittwoch 14.09

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

100/75 cal row
80 box jumps
60 russian kb swings
40 pull ups
20 toes to bar

into

me burpees over rower

tc: 20 min

Dienstag 13.09

gymnastic conditioning

3 sets

3 - 5 toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
3 - 5 toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
3 - 5 toes to bar / (c2b) pull ups / handstand push ups
60 sec rest

note: reps need to be unbroken

wod

20 min amrap

20/15 cal row
10 burpees over rower
5 heavy power cleans

Montag 12.09

strength

every 2 min for 5 rounds

8 / 8 / 8 / 8 / 8 frontsquats

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

wod

every 3 min for 7 rounds

10 burpee box jump overs
10 alternating hang db snatches