First do 3 rounds of
Rest as needed between rounds. Then do 3 rounds of
Then for time do increasing/decreasing ladders of
Results: For the TGU used 16/18/18kg. For front squats did 115/145/165lbs. Metcon in 9:28.
Every 2 minutes for 6 minutes (three sets) do
Then every 2 minutes for 6 minutes do
Then every 2 minutes for 6 minutes do
Between each round take 8-10 minutes to setup for the next set and to warm up for the lift (Bench Press, Back Squat, Deadlift). Warmed up for each of the lifts with 5 rounds of 5 reps of increasing weight to get up to the working weight.
Results: Did all 8 reps for each set, except in the first round, so could have gone up with the weight for the Back Squats and Deadlifts. Nice workout after the killer workout from last weekend :-).
| 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).