CrossFit® SG Hannover - Wülfel

Sonntag 24.04

wod

12 min amrap

5 chest to bar
5 toes to bar
25 double unders

3 min rest

12 min amrap

3 thruster
6 power cleans
9 deadlifts
12 burpees over bar

gymnastic conditioning

10 min emom

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

note: try to stay consistent with the reps

wod

20 min amrap

5 pull ups
10 push ups
15 air squats
200 m run

Freitag 22.04

skill

handstand push ups

strength

every 2:30 min for 4 rounds

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

wod

chipper // for time

80/60 cal row
600 m run
40 dual db deadlifts
20 dual db box step ups
10 dual db push press

tc: 20 min

Donnerstag 21.04

strength

every 2:30 min for 4 rounds

4 paused backsquats (1 sec pause in bottom position; own tempo)

weightlifting

every 45 sec for 20 rounds

2 tng clean and jerks

grip

3 sets

1 min dual db hold
30 sec rest