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171013 PB.Plan

WOD:

CrossFit TEAM Series WOD:

For time:

50 synchronized wall-ball shots 30 cleans, 135 /95lb.

50 synchronized wall-ball shots 20 cleans, 185 /135lb.

50 synchronized wall-ball shots 10 cleans, 225 /155lb.

12min TC

PB.Plan

Kraft Beine

BSQ (% von 3RM) 60/10 65/10 70/10 /2 75/10

Kraft Arme

5×7 weighted PLU

Oly

OHS (% von 3RM OHS) 70/5 75/5 /2 80/5 /2 85/5

Gymn

5xME strict Chinups

Accessory

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

StrongmanWOD

finde 8rm Decline DB Benchpress

WOD:

8 Rounds for time:

1 seated legless Ropeclimb/4 Rope Pullups

8 lunges atlasstone/Slamball

powered by:

Weightlifting: www.langhantelathletik.de

Nutrition: www.pr-your-life.de

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