CrossFit® SG Hannover - Wülfel

Montag 30.05

strength

every 2:30 min for 4 rounds

8 strict press

wod

10 rounds

3 power cleans (heavy)
6 handstand push ups
9 barfacing burpees

tc: 20 min

Sonntag 29.05

wod

13 min amrap

5 handstand push ups
5 pull ups
5 toes to bar
15 air sqauts

3 min rest

15 thruster (barbell only)
200 m run

functional bodybuilding

every 2 min for 5 rounds

6 - 8 1 1/4 dual db press
8 - 10 dual db lunges
10 straight leg sit ups

wod

every 3 min for 7 rounds

20 - 40 double unders
20 russian kb swings

Freitag 27.05

skill

double under

strength

every 2:30 min for 4 rounds

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

wod

1000/800 m row
50 deadlifts
1000/800 m row
40 power cleans
1000/800 m row
30 frontsquats
1000/800 m row
20 push jerks
1000/800 m row
10 thruster

tc: 20 min