Max Effort Lower
Strength
Back Squat (Max Reps, 1 attempt (45,35))
WOD
“Planet CrossFittness”
1-2-3-4-5-6-7-8-9-10
Hang Cluster (75,55)
After each round complete 1 round of “Cindy”; 5 Pull Ups, 10 Push Ups, 15 Air Squats
**20min Time Cap
Hang Cluster (75,55)
After each round complete 1 round of “Cindy”; 5 Pull Ups, 10 Push Ups, 15 Air Squats
**20min Time Cap
Special Strength
3×8 Deadlift 50% 1RM with green band tension
Special Strength
3×6 Glute Hame Raises with hands behind head
Special Strength
3×30 Reverse Hyper
Abs/Core
6x20sec. Weighted Plank Holds
**Go for max weight in 20sec.
http://conjugatefitness.wistia.com/medias/gjv456107x
**Go for max weight in 20sec.
http://conjugatefitness.wistia.com/medias/gjv456107x
Finisher/Recovery
4 x 30sec. Wall Sits
*Recuperation method
*Recuperation method