Wednesday 7/3

We will be having one workout at 9am Thursday July 4th Snatch Complex

On the 2:30 x 5 Sets: 3-Position Power Snatch (1 High Hang Power Snatch (pocket-level) 1 Hang Power Snatch (knee-level) 1 Power Snatch (from the floor) 3-Position Squat Snatch

(1 High Hang Squat Snatch (pocket-level) 1 Hang Squat Snatch (knee-level) 1 Squat Snatch (from the floor)

Barbell load - 55% of 1RM Snatch


"Leg Work"

On the 4:00 x 5 Rounds: 9 Box Jump Overs (30"/24") 15 Dumbbell Front Squats 15/12 Calorie Assault Bike (or row)

Dumbbell Pounds - 50's/35's Score is our *slowest* round of the five.

Shout out to our one and only Felicia! She has been with us for 5 years going on 6! She consistently attends classes 3 times a week, and has one of the best attitudes about everything. Even if its a movement or workout she doesn't particularly enjoy she's still smiling in the end. She's down for anything even last minute comps or hikes on Mt. St, Helens... and our "Bye Felicia" never gets old. Thanks for always making us laugh! Keep it up!


Recent Posts

See All

Monday 3/8

Accessory: 2 rounds 10 Single Arm Dumbbell Bench Press (each) 10 Double Dumbbell Bent Over Row 10 Elevated Heel DB Goblet Squat (place 2.5 lb plate under heels) Conditioning: “The workout” 10 Rounds 1

Friday 3/05

Strength: “WHOOPie Goldberg” (12:00 Time Cap on Each) 3 rounds 30/22 Calorie Row 30 Dumbbell Bench RX 35/25, RX+(50s/35s) or Push-Ups 3 Minute Rest 3 rounds 35 Abmat Sit-Ups 30 Kettle Bell Swings (5

Thursday 3/04

Accessory: 3 Rounds 30-sec plank (elbows) 30 sec side plank (left/right) 20 Russian Twist (each side) 10 Barbell Rollouts (very tough movement, scale, or change as needed) Conditioning: “WHOOPee cushi

© 2019 CrossFit Untamed

  • White Instagram Icon
  • CrossFit Untamed YouTube Channel