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171110 PB.Plan

WOD:

CrossFit TEAM Series WOD:

Teams of 2: For time:

Partner 1 completes: 1,000-m row 50 thrusters 30 chest-to-bar pull-ups Then,

Partner 2 completes: 1,000-m row 50 thrusters 30 chest-to-bar pull-ups,

Men use 45-lb. barbell

PB.Plan

Kraft Beine

BSQ (% von 3RM) 80/5/2  85/5  90/5  95/5

Kraft Arme

5xME breite Klimmzüge in den Nacken

Oly

OHS (% von 3RM OHS) 80/3/2  85/3/2  90/3/1

Gymn

10×1 ME Rope-Climb (90sec rest)

Accessory

5x ME Box-Pikes, 5x 20 Jefferson Curls (wenig Gewicht!!)

StrongmanWOD

Skill: Zercher Yoke Carry

WOD: Teams of 3/4: A: 10min AMRAP 15m Zercher Yoke Carry, B: 10 AMRAP: DB Benchpress

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Weightlifting: www.langhantelathletik.de

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Coaching & Programming: www.gregor-schregle-performance.com