CrossFit® SG Hannover - Wülfel

Montag 30.08

strength

every 2 min for 6 rounds

6 deadlifts (dead stop; own tempo)

wod

6 rounds // intervall

1 min 8-12 alternating db sntaches
2 min 8-12 burpees over db
3 min 15-12/12-9 cal row

wod

8 min to find a 3 rep max thruster

into

20 min amrap

50 deadlifts
40 backsquats
30 power cleans
20 push jerks
10 thruster
me cluster

every 2 min 10/7 cal row/ski

start the wod with the row/ski

Samstag 28.08

gymnastics conditioning

3 sets of (each as fast as possible)

15 handstand push ups

note: rest 1 min between sets

wod

20 min amrap

20/15 cal row
20 push ups
20 box jump overs

lets get a grip

400 m plate pinch grip walk

Freitag 27.08

strength

every 2:30 min for 5 rounds

8 deadlifts (dead stop; own tempo)

wod

5 rounds // intervall

every 3 min for 5 rounds

20/15 cal row
1 round of dt

(12 deadlifts; 9 hang power cleans; 6 push jerks)