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  • Writer's pictureMary Bozarth

Monday 3/9

A glance at the week ahead...

Monday-

We are back to our heavy back squats... save time by figuring out your %'s before you come to class or even show up a few minutes early.

Heavy Lifting requires proper food intake and recovery!

Eat, drink your protein and get good sleep


Tuesday-

Working on some Snatch skill/ technique and doing a nice little 6 round triplet for conditioning



Wednesday-

Beast Builder is back with a clean complex and a short AMRAP to follow


Thursday-

A kick ass team workout with some DT action


Friday-

Front Squats are back ... same thing here, if you can figure %'s ahead of time that would be awesome.

We'll finish up with a longer conditioning piece to round out the week


Saturday- Don't miss Coach Steve's Gymnastic clinic!

See the CrossFit Untamed Facebook Page for more deets but it will go from 9-3 (with a lunch break)

No Saturday WOD, No Kids, No open Gym that day




MONDAY WORKOUT

Back Squat

Set 1 (On the 0:00): 9 Reps @ 78%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92%

Set 4 (On the 6:00): 3 Reps @ 97%

Set 5 (On the 8:00): 1 Rep @ 102%

Set 6 (On the 9:30): 1 Rep @ 104%

Set 7 (On the 11:00): 1 Rep @ 106-107%

Set 8 (On the 12:30): 1 Rep @ 107-108%

Set 9 (On the 14:00): 1 Rep @ 107-108%

Set 10 (On the 15:30): 1 Rep @ 107-108%


*Percentages based on 5RM Back SquatConditioning



21-15-9:

Double Dumbbell Power Cleans (50's/35's)

Box Jump Overs (24"/20")

Double Dumbbell Front Squats (50's/35's)

Toes to Bar




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