CrossFit® SG Hannover - Wülfel

Mittwoch 01.09

strength

every 2 min for 6 rounds

4 push press
+ 4 push jerks

note: sets need to be unbroken

weightlifting

20 rounds // every 45 sec

1 sqaut snatch
+ 1 hang squat snatch

core work

for quality

30 straight leg sit ups
30 leg raises over db
30 russian twist
30 glute bridges

Dienstag 31.08

gymnastics conditioning

1 min me pull ups oder toes to bar

1 min rest

into

every 30 secounds for 10 rounds

note: try to stay consistent with the reps

wod

20 min amrap // rest 1:1

500/400 m row

Montag 30.08

strength

every 2 min for 6 rounds

6 deadlifts (dead stop; own tempo)

wod

6 rounds // intervall

1 min 8-12 alternating db sntaches
2 min 8-12 burpees over db
3 min 15-12/12-9 cal row

Sonntag 29.08

wod

8 min to find a 3 rep max thruster

into

20 min amrap

50 deadlifts
40 backsquats
30 power cleans
20 push jerks
10 thruster
me cluster

every 2 min 10/7 cal row/ski

start the wod with the row/ski