CrossFit® SG Hannover - Wülfel

Samstag 10.07

wod

25 min amrap

10 handstand push ups
10 chest to bar pull ups
20/15 cal row

core work

4 rounds

40 sec straight leg sit ups
20 sec rest
40 sec arch rocks
20 sec rest

Freitag 09.07

wod

every 2:00 min for 6 rounds

5 strict press
+ 5 push press

note: sets need to be unbroken

30 rounds // for quality

every 30 sec

1 power clean
+ 1 hang squat clean

Donnerstag 08.07

wod

every 2:00 min for 6 rounds

6 paused backsquats (3 sec pause in bottom postion)

6 rounds // intervall

every 2 min

10 thruster
10 pull ups

wod

functional bodybuilding

every 2 min for 5 rounds

8 one arm floor press right
8 one arm floor press left
10 ring rows

for time // chipper

40 deadlifts
30 hang power cleans
20 clean and jerks
10 thruster