CrossFit® SG Hannover - Wülfel

Donnerstag 15.07

wod

every 1:30 min for 7 rounds

4 paused backsquats (3 sec on the way down)

5 rounds // rest 1 : 1

20/15 cal row
20 wallballs

tc: 20 min

wod

functional bodybuilding

every 2 min for 5 rounds

5 strict pull ups
10 negative push ups

for time // chipper

40 lateral burpees over bar
40 hang squat cleans
40 pistol squats
40 push jerks

Dienstag 13.07

wod

gymnastics conditioning

3 sets of

x chest to bar
20 sec rest
x toes to bar
20 sec rest
x pull ups
60 sec rest

note: try to stay consistent with the reps

for time // 20 - 15 - 10 - 5

thruster
wallballs
burpees on plate

Montag 12.07

wod

every 1:30 min for 7 rounds

4 deadlifts (dead stop ; 2 sec pause over knee)

5 rounds // 2 min work : 1 min rest

10 box jump overs
10 db hang clean and jerks
me handstand push ups

note: try to stay consistent with the reps

core work

4 rounds

20 sec dead bugs
20 sec forearm plank