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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 back up start over and kick the body back up. Scale to dumbbell dumbbells over head with a slow controlled descent.


Conditioning:

Every 2 minutes (10 sets)

18 Wall Balls (20/14)

36 Double Unders


19 views

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*


Conditioning:

12 min AMRAP

2-4-6-8-10….

Deadlifts (225/155)

Double Dumbbell Shoulder to Overhead (50’s/35’s)

Stick Sit-Ups


19 views

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 Squats

* Split Row/Bike calories as needed *

*20min time cap



12 views

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