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Monday 6/3



Strength Back Squats On the 2:00 x 6 Sets: On the 0:00... 3 Reps @ 79% On the 2:00... 1 Rep @ 89% On the 4:00... 3 Reps @ 82% On the 6:00... 1 Rep @ 92% On the 8:00... 3 Reps @ 85% On the 10:00... 1 Rep @ 95%


Conditioning For Time: 50/35 Calorie Row 40 Wallballs 20/14# 30 Dumbbell Power Snatches 50/35# 40 Wallballs 50/35 Calorie Row




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Thursday 10/1

Conditioning Every 5:00 (5 sets) 20 Back Rack Lunges (75/55) 20 Hang Power Snatches (75/55) 20 Toes to Bar

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

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