CrossFit® SG Hannover - Wülfel

Freitag 20.08

strength

every 2:00 min for 5 rounds

4 deadlifts (dead stop; own tempo)

wod

for time // 27 - 21 - 15 - 9 - 6 - 3

thruster
box jump overs

functional bodybuilding

every 2 min for 5 rounds

8 one arm ring rows (4 right + 4 left)
8 kneeling db arnold press (4 right + 4 left)
8 weighted crusty lunges (4 right + 4 left)

wod

chipper // for time

80/60 cal row (30 sec on; 30 sec off)
60 wallballs
40 pull ups
20 burpees over rower

tc: 20 min

Mittwoch 18.08

strength

every 2:00 min for 5 rounds

4 backsquats (own tempo)

weightlifting

30 rounds // every 30 sec

2 hang power snatches

core work

for quality

60 sec forearm plank
50 dead bugs
40 sec arch hold
30 sec hollow hold
20 straight leg sit ups

Dienstag 17.08

gymnastics conditioning

15 sets of

x toes to bar or pull ups every 20 sec

note: try to stay consistent with the reps

wod

5 rounds // for time

400 m run
10 power cleans