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171027 PB.Plan

WOD:

CrossFit TEAM Series WOD:

Teams of 2: 21-15-9 synchronized reps for time of: Dumbbell snatches, Bar muscle-ups

Men use 50-lb. dumbbell, Time cap: 30 minutes

PB.Plan

Kraft Beine

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

Kraft Arme

10min EMOM ME strict Muscle-ups

Oly

OHS (% von 3RM OHS) 75/5 80/5 /2 85/5 /2 90/5

Gymn

5xME strict Pullups

Accessory

5x ME Box-Pikes,

5x 20 Jefferson Curls (wenig Gewicht!!)

StrongmanWOD

Strength/Skill: 15min TC: find a heavy prowler push

WOD: Team of 2: 20min AMRAP: 1 lane prowler Push + 10 TTB strict, 2 lanes prowler push, 10 strict TTB, 3 lanes….

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Weightlifting: www.langhantelathletik.de

Nutrition: www.pr-your-life.de

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