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Tuesday 2/2

Strength

Power Snatch + Hang Snatch + Snatch: - 2x3 @70% of max Snatch - 3x3 @75% of max Snatch * Rest 60-90 seconds between sets


*Work up to a comfortable, moderate weight if athletes are new or haven't established a max

*Complete in singles - Power Snatch (drop bar) reset, Hang Snatch (drop bar), Full Snatch.


Conditioning “Bugs Bunny”

10:00 AMRAP 15 Wall Balls (20/14) Toes to Bar 5-10-15-20. . . (Increasing T2B by 5 reps each round)


Wallballs: Athletes should use a weight that will allow them to complete wallballs unbroken or a max of 2 sets.


Toes to bar: Athletes should complete toes to bar in amounts that will allow them to take a short break and continue moving without burning out (suggested sets of 5-7 reps)

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Friday 2/26

Accessory: 5 sets 5. Negative Handstand Push-Ups * Kick and perform the descent as slow and controlled as possible (have abmat under head), once at the bottom kip back up and repeat. If unable to kip

Thursday 2/25

Strength: 3 Position Cleans (hang, below the knee, floor): - 2 sets @ 70% 1RM Clean - 3 sets at 75% 1RM Clean or a heavy moderate weight * rest 60-90 seconds between sets * *complete unbroken* Conditi

Wednesday 2/24

Accessory work: 4 Rounds 10 Bench Press (at moderate weight) 12 bodyweight rows - bar on rig 15 V-ups “Flying V” Teams of 2 2000/1600 Rowing machine or 96/72 Calorie Assault Bike 125 Synchro Air Squat

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