CrossFit® SG Hannover - Wülfel

Samstag 08.01

gymnastic conditioning

every 20 sec for 15 rounds

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

note: try to stay consistent with the reps

wod

10 sets

1 min row (easy pace)
1 min row (hard pace)

lets get a grip

tabata

dead hang

Freitag 07.01

skill work

10 min double under work

strength

every 2 min for 5 rounds

5 strict press

wod

amrap// 12 min

20 wallballs
20 alternating hang db snatches
20 russian kb swings

Donnerstag 06.01

strength

every 2 min for 5 rounds

5 deadlifts (dead stop; own tempo)

weightlifting

45 rounds // every 20 sec

1 squat clean

core work

for quality

20 hanging leg raises
20 dead bugs
20 leg raises over obstacle
60 sec plank