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Monday 7/22

Happy Monday everyone! This is week 4 of the current cycle... after this we will have a reload week! Hang in there with the volume, we know the legs have been putting in some work! Don't forget our focus is building stamina not only conditioning wise but strength wise and we still can't stress how important RECOVERY is. Make sure you are getting quality sleep, getting adequate amounts of protein and listening to your body! Stamina Squats Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats

Barbell - 69% of 3-Rep Back Squat

Conditioning "Hot Sauce" Part 1 AMRAP 3:00 21/15 Calorie Row 21 Lateral Burpees over Rower Max Overhead Squats 75/55

Rest 3:00

Part 2 AMRAP 3:00 18/13 Calorie Row 18 Lateral Burpees over Rower Max Overhead Squats 95/65

Rest 3:00

Part 3 AMRAP 3:00 15/11 Calorie Row 15 Lateral Burpees over Rower Max Overhead Squats Barbell - 115/85 lb, 52/38 kg

RX+ does part 4 Rest 3:00

Part 4 AMRAP 3:00 12/9 Calorie Row 12 Lateral Burpees over Rower Max Overhead Squats 135/95



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Midline 4 Rounds :30 each exercise Tuck Jumps Push-Ups Superman Hold Bicycle Kicks Hollow Rocks Conditioning Partner WOD AMRAP 16 Minutes: *Alternate rounds with a partner! 200m Run 16 Alternating

Wednesday 12/2

Midline 10:00 AMRAP 10 Mountain Climbers 10 Alternating Bird Dogs 10 Squat Jumps 10 KB/DB Side Bends (right) 10 KB/DB Side Bends (left) Accessory 3 sets 12 Single arm dumbbell bench press (each side)

Tuesday 12/1

Accessory 3 Sets: 10 Single Arm Dumbbell Windmills (Each Side) 10 Suitcase Deadlifts (Each Side) 15 Banded Scap Squeezes Conditioning ACDC Workout For Time: 50 Deadlifts (95/65) 35 Hang Power C

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