Category Archives: Medium Weights

Shoulder Presses then DB Snatch and T2B

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5 rounds of

  • 5 x Strict Press

Rest 2-3 minutes between each set. After last set, rest 2 minutes then do

  • Max effort Push Press @ 80% of final weight from above

Then for time do Atomic Crossfit’s Swordfish workout… 9-15-21 of

  • Alternating Dumbbell snatch @ 21kg (1 rep is right and left hand)
  • Toes to Bar

Results: For the Presses did 95/110/115/125/130lbs then 10 Push Presses at 105lbs. For the metcon: 8:40.

T2B, Deadlifts and Box Jumps, then Thrusters, Pullups and Kettlebell Swings

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Not for time do five sets of

  • 5-6 x Strict Toes to Bar

Then do four sets of

  • 8 x Deadlifts @ 185lbs/84kg
  • Rest 30 seconds
  • 12 x Box Jumps
  • Rest 2 minutes

AMRAP in 6 minutes of

  • 3 x Thrusters @ 110lbs/50kg
  • 6 x Pullups
  • 12 x Kettlebell Swings

Results:  For the AMRAP did 4 rounds plus 13 reps.

Barbell Rows and L-Sit, then Push Ups, Front Squats, Push Press and Situps

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Warm up with a 1k row.

EMOM for 10 minutes do the following.  Start with spending 10 minutes getting to a good working weight for the Barbell Rows so you can do the 8 reps without breaking and with good form.

  • Even minute – 8 x Bent Barbell Rows
  • Odd minute – 20 second L-Sit  accumulated

For time do 4 rounds of the following.  This is a crossfit.com WOD and has a good time cap of 26-30 minutes, but I set my time cap for 20 minutes since I didn’t have more time.

  • 30 x Push Ups
  • 20 x Front Squat @ 95lbs
  • 20 x Push Press @ 95lbs
  • 30 x Situps

Results: Used 95lbs for the barbell rows.  Metcon was really hard. I ended up only doing 2 rounds plus 70 reps in the 20 minutes.