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Monday 3/9

A glance at the week ahead...


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


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


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


A kick ass team workout with some DT action


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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