CrossFit® SG Hannover - Wülfel

Dienstag 20.07

gymnastics conditioning

20 kipping pull ups (afap)
1 min rest
20 toes to bar (afap)
1 min rest
20 chest to bar pull ups (afap)

wod

for reps // 3/3/3/3 min amrap

hang power cleans
1 min rest
push press
1 min rest
front squats
1 min rest
power cleans

Montag 19.07

strength

every 2:00 min for 7 rounds

2 strict press
+ 5 push press

note: sets need to be unbroken

wod

5 rounds // 2 min work : 1 min rest

10/7 cal row
10 burpees over rower
me toes to bar

note: try to stay consistent with the reps

Sonntag 18.07

wod

20 min amrap

5 db thruster right
5 db thruster left
5 burpee box jumps
10 db push jerks right
10 db push jerks left
10 burpee box jumps

into

1 rep max of

1 squat clean
+ front squat

Samstag 17.07

wod

25 min amrap

20 russian kb swings
20 box jumps
40/30 cal row

core work

4 rounds

40 sec alternating v ups
20 sec rest
40 sec arch hold
20 sec rest