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Monday 8/10

Strength

Front Squat "2-4-6-8-10"

Set 1: 2 Reps @ 88% of 1RM Front Squat Set 2: 4 Reps @ 83% of 1RM Front Squat Set 3: 6 Reps @ 79% of 1RM Front Squat Set 4: 8 Reps @ 76% of 1RM Front Squat Set 5: 10 Reps @ 70-75% of 1RM Front Squat

Rest 2 Minutes Between Sets


Conditioning

"Granola Bar"

AMRAP 12: 7 Chest to Bar Pull-ups 7 Lateral Burpees Over Bar 7 Clusters (95/65) 7 Lateral Burpees Over Bar

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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

Friday 9/25

Strength Front Squat 8x3 - Complete  3 reps every 90 seconds x 8 sets Conditioning A Dance with Dragons Every min (16mins) Even- 200/175m Row Odd -18 Wall Balls (20/14)

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