| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | W | Strict Press Push Press |
Task |
| Thursday | W | Squat Clean | EMOM |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Bike | Task |
| Tuesday | M | Kayak | Task |
| Wednesday | GM | Toes to Bar Dumbbell Snatch |
Task |
| Thursday | M | KB Swings Burpees |
Time |
| Friday | M | Run | Task |
| Saturday | MGW | Dumbbell Deadlift Dumbbell Front Squat HSPU Double Unders |
Task |
| Sunday | – | – | – |
Crossfit mainsite WOD from 2013….
For time do
Then 5 rounds of
Then
Results: 17:45. Good shoulder workout. 20kg Dumbbells are a lot harder than a 40kg bar (would have probably finished in half the time)!
Continuing Atomic Crossfit week… this one is based on their Bridge Over Troubled Water WOD.
Not for time do
AMRAP in 8 minutes
Keep adding 3 reps until time expires.
Results: For the metcon did 158 reps (round of 21, did 21 KB swings and 12 burpees).
5 rounds of
Rest 2-3 minutes between each set. After last set, rest 2 minutes then do
Then for time do Atomic Crossfit’s Swordfish workout… 9-15-21 of
Results: For the Presses did 95/110/115/125/130lbs then 10 Push Presses at 105lbs. For the metcon: 8:40.
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | WG | Bench Press Toes to Bar |
EMOM |
| Wednesday | W | Deadlift | Task |
| Thursday | W | Bulgarian Split Squats | Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | G | Handstand Pushups Strict Pullups |
EMOM |
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Run | Task |
| Tuesday | MG | Run Push Ups Air Squats |
Task |
| Wednesday | M | Box Jumps Burpees Kettlebell Swings |
Time |
| Thursday | MGW | Pullups Double Unders Front Squats |
Task |
| Friday | M | Run | Task |
| Saturday | – | – | – |
| Sunday | MW | Kettlebell Swings Double Unders Push Press Row Sandbag Thrusters |
Time |