Wednesday CrossFit

CrossFit Circuits (Deload Day)

Circuit One: (4 rounds)

  • Manmaker: 5 reps, 25 lb
  • DB thruster: 5 reps, 25 lb
  • Jump squat: 5 reps

Circuit Two: (3 rounds)

  • Weighted burpee: 15 reps, 25 lb
  • Kettlebell swings: 15 reps, 10 kg
  • Decline sit ups: 15 reps

Circuit Three: (5 rounds)

  • Hang clean: 5 reps, 65 lb
  • Push press: 5 reps, 65 lb
  • Kettlebell snatch: 5 reps, 10 kg
  • Overhead squat: 5 reps, 45 lb, 50 lb 

For week three, I decided to deload on the circuit exercises and do less weight loads. This was definitely needed because I didn’t want to over-train. 


Fitness WonderWoman,



Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 8+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

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