800m run

THEN work on mobility/Stretch until everyone gets back Fromm run

(Please don’t be late it holds everyone up if you are 10 min late we have a 50 Burpee cash in warm up)






Split Jerk @70% – 8×3


Shoulder to Overhead Straight Weight Top Set:

1 Set of 8 Reps increasing 5 pounds from the time before (that you did Push Press for Dynamic Effort Upper, for example). If you are just starting, start with around 75% of your max.




For Time:

20 Burpees Over Bar
20 Hang Snatches (115/85)
20 Burpees Over Bar
20 Hang Cleans (135/95)


Pulldowns – 4×20

View this post on Instagram

Banded pulls as demonstrated by one of the coaches of Crossfit Power factory in Brussels. If ever in the area check these guys out. Can not ask for a better group of people. They have a top notch facility and they follow the Conjugate system. These banded pull can be done straight down like a lat pull down or from up high on an angle like this or from straight in front like a traditional low row. You can do these with a wide, medium and close overhand grip or a narrow under hand. What is nice about this is the farther you go back the harder it gets. Really overloading the muscles in your back. We also sometimes superset these with shoulder blade retractions so for example 4×20 banded pulls superset with 4×20 banded shoulder blade retraction.#conjugatenation #dohardthings#powerfactory#Westsidebarbell #conjugate #sweattshop #crossfitconjugate #crossfit#Brussels#bands#jumpstretch

A post shared by Shane Sweatt (@sweattshopcincinnati) on

ONE ARM DB ROW 10 each arm 4SETS(L/R=1)


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