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171103 PB.Plan

WOD:

CrossFit TEAM Series WOD:

Teams of 2: On a 20-minute clock, for max reps/pounds:

Partner 1:

0:00-2:00 Handstand push-ups

2:00-4:00 Rest

4:00-6:00 Double-unders

6:00-8:00 Rest

8:00-10:00 1-rep-max back squat

Then, Partner 2:

10:00-12:00 1-rep-max back squat

12:00-14:00 Rest

14:00-16:00 Double-unders

16:00-18:00 Rest

18:00-20:00 Handstand push-ups

PB.Plan

Kraft Beine

BSQ (% von 3RM) 75/5 80/5 85/5 90/5 95/5

Kraft Arme

10×3 TEMPO Chin-ups 2X01 (mit Gewicht wenn möglich)

Oly

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

Gymn

10×1 ME Rope-Climb (60sec rest)

Accessory

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

StrongmanWOD

Skill: find a heavy Atlas Stone to Shoulder

WOD: 20min AMRAP: 3 Atlasstone to Shoulder 3 Atlas Stone Squats, 5 strict Pullups

powered by:

Weightlifting: www.langhantelathletik.de

Nutrition: www.pr-your-life.de

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