MONDAY JUNE 21

WARM UP 3X10
200 m run
Goodmornings
SHPT
REVERSE GRIP SHPT
Airsquats
Lunges
Bar taps (KIPPING SWING)
STRENGTH 5-5-5 @ 75 %
BACK SQUAT

Dimel Deadlifts 30% bar weight against micro bands3x20

WOD
12-9-6 reps for time of:
255 deadlifts (women: 185)
Bar muscle-ups

(SUB BMU WITH C2B & DIPS12-9-6

 

 

 

 

CORE

GHD Sit Ups Against Max Band Tension – 4×15

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More ab variations! Shown here: Banded GHD Sit Ups (to parallel), and GHD Static Banded Oblique Twists. For the sit ups, either use the same band for several sets of 20. Or find a max band tension for 8-10 reps. For the oblique twists, perform several sets of 20 per side. Enjoy! @conjugatenation Follow our complete programming for either Powerlifting or CrossFit at: Conjugate CrossFit Programming: http://www.wodfollow.com/tenants/3/tracks/3 Conjugate Powerlifting Programming: http://www.wodfollow.com/tenants/36/tracks/18. Or direct message me for individualized needs! #ConjugateNation #CrossFit #Powerlifting #StrongerIsBetter #WestsideBarbell #SweattShop #CrossFitConjugate #Abs #ryourogue @roguefitness

A post shared by Laura Phelps (@queenbeepower) on

Front Loaded Bulgarian Split Squats – 3×10 Per Leg

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