CrossFit® SG Hannover - Wülfel

Sonntag 15.08

wod

20 min amrap

200 m run
5 burpee bar or ring muscle ups
10 power cleans
5 thruster

into

10 min to find a

2 rep max hang squat clean

wod

repitition of 12.09.2020

8 min amrap

8 toes to bar
8 burpee box jumps

2 min rest

8 min amrap

15/12 cal row/ski
or 12/9 cal air bike
or 375/325 m bike
30 double unders

2 min rest

8 min amrap

8 pushups
16 airsquat
24 sit ups

Freitag 13.08

strength

every 2:00 min for 7 rounds

3 strict press
+ 3 push press

note: sets need to be unbroken

wod

every 3 min for 5 rounds // intervall

500/400 m row
10 burpees over rower

Donnerstag 12.08

functional bodybuilding

every 2 min for 5 rounds

4 strict pull ups
8 db floor press
8-12 pistol squats

wod

48 - 24 - 12 // 1 min work : 30 sec rest

alternating db hang clean and jerk
box jumps