***NO CLASS ON SATURDAY OR SUNDAY (CrossFit Specialty Course: Conjugate Method)***
You Can Sign Up for the Conjugate Course HERE.
Strength:
10xEMOM: (Alternating)
5x Tempo Strict TTB (51X1)
3x Tempo Front Squats (51X5)
WOD:
Alternating with a Partner…
10 Rounds Total (5 Per Teammate):
500M Row
15x Bench Press (135/95#)
Weightlifting (Week#1):
Back Squat @ 75% (5x5)
Clean Deadlift @ 90%Clean (3x5)
Push Press @ 70% (5x5)
Jerk Dip Squat @ 90%Jerk (3x5)
3 Rounds:
10x Tempo Pull Ups (21X0) (+Weight Each Set If Possible)
2 Minutes Rest.
ME GHB Sit Ups (2010) (No Failed Reps)
2 Minutes Rest.
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