CrossFit® SG Hannover - Wülfel

Mittwoch 28.07

strength

every 2:30 min for 5 rounds

10 paused backsquats (2 sec pause in bottom position)

weightlifting

30 rounds // every 30 sec

clean and jerk

core work

3 rounds

10 sec hollow hold
10 dead bugs
10 sec hollow hold
10 russian twist

Dienstag 27.07

gymnastics conditioning

12 kipping pull ups
12 toes to bar
1 min rest
9 kipping pull ups
9 toes to bar
1 min rest
6 kipping pull ups
6 toes to bar

wod

for time // 10 - 20 - 30

deadlifts
burpees over bar (lateral)

tc: 15 min

Montag 26.07

strength

every 2:00 min for 7 rounds

5 strict press
+ 5 push press

note: sets need to be unbroken

wod

5 rounds // every 3 min

15 wallballs
10 box jumps over
5 hang power cleans