Dynamic Effort Lower
Strength
Box Squats (Narrow Stance 12×2 @ 80% 1RM)
**Olympic Lifting receiving stance
Strength
Back Squat (1×8 @ 70% + micro band tensnion )
WOD
“Lincoln Park After Dark”
14min AMRAP
50 Cal Row
40 Wall Balls (20,14)
30 T2B
20 Clean and Jerks (135,95)
10 Burpees
**Score total rounds + reps
50 Cal Row
40 Wall Balls (20,14)
30 T2B
20 Clean and Jerks (135,95)
10 Burpees
**Score total rounds + reps
Special Strength
3×10 GHD Back Extension + Snatch Grip Deadlift
https://instagram.com/p/2XEfaQK8ws/?taken-by=conjugatenation
https://instagram.com/p/2XEfaQK8ws/?taken-by=conjugatenation
Special Strength
3×14 Banded Step Ups with Back Racked Barbell (L+R=2)
Special Strength
3×12 Banded Hip Bridges
Midline
In WOD
Finisher/Recovery
50 Banded Good Mornings
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Announcement
Saturday 9.19.15 – “The Other CrossFit Total”