CrossFit® SG Hannover - Wülfel

Donnerstag 08.07

wod

every 2:00 min for 6 rounds

6 paused backsquats (3 sec pause in bottom postion)

6 rounds // intervall

every 2 min

10 thruster
10 pull ups

wod

functional bodybuilding

every 2 min for 5 rounds

8 one arm floor press right
8 one arm floor press left
10 ring rows

for time // chipper

40 deadlifts
30 hang power cleans
20 clean and jerks
10 thruster

Dienstag 06.07

wod

gymnastics conditioning

every 30 sec for 5 rounds

x toes to bar

into

every 30 sec for 5 rounds

x kipping pull ups

note: try to stay consistent with the reps

5 rounds // 3 min amrap : 1 min rest

10 box jump overs
10 wallballs
10 alternating devil press

Montag 05.07

wod

every 2:00 min for 6 rounds

6 deadlifts (dead stop ; 3 sec pause over knee)

for time // 5 rounds

500/400 m row
20 alternating hang db snatches

tc: 20 min

core work

4 rounds

20 sec hollow hold
20 sec arch hold