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Wednesday 11/6

Strength

3 Sets: 7 Tempo Deadlifts (5 seconds down) 40% 1RM or less 7 Bench or Floor Press (building)

3 Sets: 7 Strict CTB Pull-Ups 7 Tempo barbell good mornings (5 seconds down)


Conditioning

On the Minute x 12 (3 Rounds): Minute 1 - 50 Double-Unders Minute 2 - 25 Tap Crunches Minute 3 - Max Calorie Assault Bike or row Minute 4 - Rest




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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

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

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