Sunday 281225

Dov Panda

Dec 28, 2025 — 1 min read

CrossFit W.O.D
Strength:
C&J – On A 15:00 Min Running Clock, Build Up to a Heavy Clean And Jerk (Any Version)

Metcon:
E02:30MOMx5 Rounds:
200m Row Into Max reps C&J #50/35kg

Crossfit Strength
Part A:
Bulgarian Split Squats
5x(8-8-6-6-6)\Per Leg

20 Sec Hanging L-sit Hold

Part B:
E02:30MOMx5 Sets:
10 2DB Bench Press @2RIR
+
30m 2KB OverHead Carry #2x24/16

Part C:
E02:00momX4 Sets:
12\9 Cals Bike
Into AMRAP Front Squats @70%

Saturday 271225

CrossFit W.O.D Strength: Romanian Deadlfit 10-10-8-8 *Hanging Knee Raises @2RIR In B\W Sets Metcon: 7 Rounds for Time, IGUG: 20 Cals Row\15 Cals Bike 15m HS Walk 20 Russian KB Swing #32/24

Friday 261225

CrossFit W.O.D Strength: E02:30MOMx6 Sets: Build Up for load for the following Complex: (1+1+1+1) Snatch Pull Hang Power Snatch Hang Squat Snatch Overhead Squat Metcon: 12:00 Min Amrap: 20 Alt. DB Snatch #22.5/15 10 Lateral Burpees over the DB Weightlifting Part

Thursday 251225

CrossFit W.O.D Strength: Bent-Over Rows 8-8-6-6-4-4 *30-40 Sec Weighted Plank In B\W Sets. Metcon: 10 R.F.T: 1 Legless Rope Climbs 3 HSPU 6 WallBall Shots #10/6kg 9 Air Squats CrossFit Endurance 8 Rounds For Time: 12/9 Cals Bike 12 KB Goblet Squats #16/

Wednesday241225

CrossFit W.O.D Strength: On A 12:00 Min running Clock, Build Up to a 3RM Tng Power Cleans Metcon: 20:00 Min AMRAP: 5 Power Cleans #43/30 10 Lateral Burpees over the bar 15 Jump Squats CrossFit Strength Part A: Weighted Dips 5-5-4-4-3-3 Part B: 3-4 Supersets:

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Saturday 271225

Friday 261225

Thursday 251225

Wednesday241225