Search

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



70 views

Recent Posts

See All

Friday 9/18

Strength 10-15:00 to build to a 1RM Push Press Conditioning “Karen” For Time: 150 Wall Balls (20/14) RX+ “Heavy Karen” 150 Wall Balls (30/20) Accessory Work (if time allows) 3 sets 12 Dumbbell Bicep

Thursday 9/17

Strength 3 Rounds 10 Dumbbell Curtsy Lunge (each side) 10 Seated Alternating Dumbbell Z-press (each side) 30 second Hollow Hold Gymnastics 10:00 for QUALITY 2 Wall walks :20 wall-facing handstand h

Wednesday 9/16

Wednesday 20:00 to work up to a heavy Snatch (single) Body Armor 3 sets 10 Romanian Deadlifts 20 Front rack barbell walking lunge (10 each leg) Rest 2:00 between sets Midline 3 giant sets 50m double D

© 2019 CrossFit Untamed

CrossFit_Black_Banner_2x5_edited.png
crossfit-journal-white-300x150.png
  • FOLLOW US
  • White Instagram Icon
  • CrossFit Untamed YouTube Channel