CrossFit® SG Hannover - Wülfel

Mittwoch 04.08

strength

every 2:00 min for 5 rounds

8 deadlifts (dead stop; 1 sec pause under knee)

weightlifting

30 rounds // every 30 sec

1 hang squat sntach

core work

3 rounds

10 leg raises over db
10 db straight leg sit ups
20 sec arch hold

Dienstag 03.08

gymnastics conditioning

3 rounds

x toes to bar
10 sec rest
x toes to bar
10 sec rest
x toes to bar
60 sec rest

wod

30 - 20 - 10 // 30 sec work : 30 sec rest

wallballs
box jump overs

tc: 15 min

Montag 02.08

strength

every 2:00 min for 5 rounds

8 paused backsquats (2 sec pause in bottom position)

wod

chipper // for time

80/60 cal row (20 sec work : 20 sec rest)
60 russian kb swings
40 goblet squats
20 burpees over rower

tc: 20 min

Sonntag 01.08

wod

30 min amrap

30 wallballs
30 box jumps
30 alternating db snatches
200 m db carry

core work

6 min amrap (for quality)

6 v ups
12 straight leg sit ups
18 sec forearm plank