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Friday 12/6

Tempo Front Squat

On the Minute x 9: 1 Tempo Front SquatTempo: 3 Seconds Down 3 Seconds Bottom Pause 3 Seconds StandSets 1-3: 60% Sets 4-6: 64% Sets 7-9: 68%

Conditioning On the 4:00 x 4 Sets: 30 Double Unders 5 Bar or Ring Muscle-ups 30 Double Unders 5 Push Jerks

*Start With 55-60% and Build




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Wednesday 9/30

Strength 4 rounds 10 Single arm DB Floor Press (each side) 10 Bent-over DB Row (knee and hand on bench or box) 10 Lateral DB Shoulder Raise Conditioning "Treat yo self" 4 rounds for Time: 400m run 40

Tuesday 9/29

Strength 3 sets 30-60 Second Active hang 10-15 Deficit Push ups (45/25 plates for deficit) 8-10 Bulgarian Split squats (each side) Rest as needed between sets (1-2 mins) Conditioning "Everything hurts

Monday 9/28

Strength Back Squat 3 reps every 90 seconds for 8 sets Conditioning For Time: 500/400m Row (30/24 Calorie Assault Bike) 100 double unders 200ft Farmer Carry (70s/50s) 100 double unders 500/400m Row (3

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