Monday - 280823

Dov Panda

Aug 28, 2023 — 1 min read

CrossFit WOD
Strength:
Seated Strict Press
5-5-5-5-5-5
In 18:00 Build to a Heavy set of 5

Metcon:
AMRAP 14:00
200m Run
10 Front Squats 60/40kg
5 Bar Muscle Ups

Endurance:
Metcon:
AMRAP 35
400m Run
20 Dual KTB Deadlifts 2x24/16kg
500m Row
30m OffSet Carry (15m/15m) 2x 24/16kg
OffSet Carry = 1 KTB in Suitcase, 1 KTB in Front Rack
Switch Positions After 15m

Gymnastics
Skill
Lache & Bar Swings

Strength
16 Min Emom:
Min 1- 4/4 Negative Step Up
Min 2- Max Ring/Bar Dips
Min 3- 10 GHD Sit Up
Min 4- 15 Shoulder Raises

Saturday - 270724

CrossFit WOD: Strength: 15min build up load for: Push-Press + Split Jerk (3+1) Metcon: 3 Rounds for time: Row 500/400m 21 Hang Squat Cleans (#43/30) 12 Box Jumps 3 Wall Walks

Friday - 260724

CrossFit WOD: Strength: E3MOM for 18min: Weighted Chinups 3-3-3-2-2-2 Metcon: 4 Rounds for max reps: 1min KB Front Rack Lunges (#24/16,x2) 1min Toes-to-bar 1min Double Unders *No rest between rounds Weightlifting: Part 1: 7-8 sets: 2 Snatch Balance 60-80% Part 2: From Blocks Snatch (pause 2 sec at

Thursday - 250724

CrossFit WOD: Strength: Barbell Bentover Rows 5-5-4-4-3 *rest 2:00-3:00 Metcon: For time: 50 Wallballs (#10/6) 40 Toes-to-bar 30 DB Hang Clean and Jerks (#22.5/15, x2) 20 Burpees 10 Ring Muscle-ups Endurance: AMRAP in 40min of: 10-15-20-25… +5 Cal Row 21 Russian KB Swings (#32/24)

Wednesday - 240724

CrossFit WOD: Strength: E2MOM for 12min: Power Snatch + High Hang Power Snatch + Overhead Squat (1+1+2) Metcon: 3 Rounds for time: 50 Air-Squats 10 Hang Power Snatch (#40/30) 3 Rope Climbs

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Saturday - 270724

Friday - 260724

Thursday - 250724

Wednesday - 240724