Dynamic Effort Upper
Strength
Bent Over Row (6×3 @ 75% 1RM)
**Superset bent over rows with pull ups
Strength
Pull-ups (6×3 banded – strict – kipping)
WOD
“Surfin’ Bird”
12min AMRAP
3 Power Snatches (115,65)
10 Wall Balls (20,14)
3 Power Snatches (115,65)
10 Wall Balls (20,14)
Special Strength
5×5 Bench Press @ 40% + mirco band tension
**red band
**red band
Special Strength
4×12 Banded Seated Tricep Extension
https://conjugatefitness.wistia.com/medias/917b8s2355
https://conjugatefitness.wistia.com/medias/917b8s2355
$ Out
4×15 Barbell Overhead Sit Ups
**Anchor feet
**Anchor feet
Finisher/Recovery
100 Banded standing windmills
Standing banded windmill Laura Phelps: CrossFit Conjugate
