Sunday - 190720
Metcon: 10 Rounds for time: 10 DB Thrusters (#15/10, x1) 20 Double Unders 10 Burpees 20 Double Unders 10 DB Snatches (#15/10, x1)
Friday - 170720
Strength: Weighted Pullups 6-4-4-4-2 15 V-Ups after each set *rest 2:00 Metcon: For time: 30 Clean and Jerks (#43/30) Run 1000m 30 Burpee Box Jump Overs
Thursday - 160720
Strength: Power Snatch E2MOM: 3-3-3-2-2-1-1 Metcon: 3 Rounds for time: Run 400m 33 Wallballs 22 Toes-to-bar Endurance: AMRAP in 40min of: 200m Run 30 DB Hang Squat Cleans (#15/10, x1) 200m Run 30 Jacksons (on bench) 200m Run 30 DB Russian Twists
Wednesday - 150720
Metcon: "Kalsu" For Time: 100 Thrusters (#61/43) *EMOM: 5 Burpees (starting from 00:00) Endurance: For time: Run 400m 100 Pushups Run 400m 100 Situps Run 400m 100 Air-Squats Run 400m 100 DB Power Cleans (#15/10, x1) Run 400m
Tuesday - 140720
Strength: 6 Sets for load: Press + Push-Press (2+2) *Rest 2:00 Metcon: 3 Rounds for time: 7 Bar Muscle-ups 20 Front Rack Lunges (#60/40) 50 Double Unders Endurance: 5 Rounds for time: Run 400m 40 Double Unders 40 Kettlebell Swings (#16/12) 40 KB Hang Squat Cleans 40
Monday - 130720
Strength: Back Squat 3-3-3-3-3 *Pause for 5sec at the bottom of the last rep of each set Metcon: 5 Rounds for time: 7 Power Cleans (#70/45) 15 Pushups 15 V-Ups Endurance: AMRAP in 35min of: Run 200m w/DB 8 DB Devil Press (#15/10, x1) 8 V-ups 8
Sunday -120720
Strength: Weighted Dips 5-5-3-2-2 Metcon: AMRAP in 20min of: 6 Deadlifts (#100/70) 8 Toes-to-bar 10 Box Jumps Endurance: 10 Rounds for time: Sprint 100m 10 Pushups 20 Air-Squats Sprint 100m 10 DB Push-Press (#15/10, x1) 20 DB Situps
Saturday - 110720
Strength: Press 5-5-5-5-5 20sec Hollow hold after each set Metcon: 5 Rounds of: On a 3min clock: 10 Dumbbell thrusters (#22.5/15, x2) 10 Pull ups Max effort Double Unders on remaining time. Rest 1min between each round *Score is total number of double-unders over the 5 rounds
Friday - 100720
Skill: Handstand practice for 12mim Metcon: 3 Rounds for time: Run 800m 6 Squat Cleans (#80/50) 12 Strict HSPU
Thursday - 090720
Strength: Paused Front Squats 2-2-2-2-2 *pause for 5sec at the bottom of each rep Metcon: For time: 12 C2B Pullups 20 Overhead Lunges (#22.5/15, x1) 24 Pullups 20 Overhead Lunges 48 Toes-to-bar 20 Overhead Lunges Endurance (Outdoor): For time: Run 400m 50 Double Unders 50 KB Swings (#16/
Wednesday - 080720
Strength: E2MOM for 8 sets (16min): Front Squat + Thruster + Push Press (1+1+1) *same weight for all sets, go heavy Metcon: AMRAP in 14min of: 4-8-12-16... Hang Power Cleans (#50/35) 12 Box Jump Overs 24 Double Unders Endurance (Outdoor): Location details: https://www.facebook.com/groups/crossfitpanda/permalink/
Tuesday - 070720
Strength: 15min build to a heavy load for this complex: Power Clean + Hang Power Clean + Hang Squat Clean (2+2+2) Metcon: 5 Rounds for time: 3 Power Cleans (#80/50) 6 Single-arm Devil Press (#22.5/15, x1) 9 Burpees over the bar
Monday - 060720
Strength: Overhead Squat 3-3-3-2-2-2 Metcon: AMRAP in 15min of: 7 Power Snatches (#60/40) 20 Jumping Lunges Run 200m Endurance: 4 Rounds for time: 20 Pushups 20 Air Squats 20 Situps Run 800m 20 Kettlebell Swings (#16/12) 20 Wallballs (#10/6) 20 Box Jumps
Sunday - 050720
Strength: Romanian Deadlift 6-6-6-6 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Front Squats (#60/40) HSPU
Saturday - 040720
Strength: Weighted Pullups 5-5-5-2-2 Metcon: 5 Rounds for time: 10 Push-Press (#60/40) 20 Lateral bar hops 30 Situps Endurance: 5 Rounds for time: Run 800m 31 Wallballs (#10/6) 25 Burpees 19 Pushups
Friday - 030720
Skill: Pistol Squat Metcon: 7 Rounds for time: 10 Pistols 7 DB Hang Clean and Jerks (#22.5/15, x2) 5 Box Jump Overs