Friday - 071125

Dov Panda

Nov 7, 2025 — 1 min read

CrossFit W.O.D:
Strength:
E1.5mom for 12min build heavy set:
1 Squat Clean
2 Front Squat

Metcon:
6 Rounds For Time:
9 Burpees to target
15 Wallballs (#10/6)
21 KB Sumo deadlift high pull (#24/16x1)

Weightlifting:
Part 1:
Parallel Dip snatch balance
Over Head squat
5x(2+2) @55-65%

Part 2:
3 paused Snatch
3x2 @65-70%
6x1 @75-90%

Part 3:
Squat Clean&Split Jerk
5x(1+2) @70-80%
5x(1+1) @80-95%

Part 4:
Tempo Back squats @53X1
5x3 @65-70%
3x2 @70-75%

Thursday - 061125

CrossFit W.O.D: Strength: Deadlift 5-5-5-5-5 Metcon: 16min AMRAP of: 20 Box jump overs 15 Dual DB Hang squat clean (#22.5/15x2) 10 Dual DB Step-overs 3 Wall-walk Endurance: 40min AMRAP of: 400m Run 20 KB Swing (#16/12x1) 60 Double unders 20 KB Goblet Squat (#16/12x1)

Wednesday - 051125

CrossFit W.O.D: Strength: Weighted Pull-ups 3-3-3-2-2-2 + 20m Dual KB/DB overhead walk (just 4 sets) Metcon: E2.5mom For 10min: 50 Double unders 15 Toes-to-bar 10 Push-press (#50/35) CrossFit Strength: Part A: Bent over row 5-5-4-4-3-3 Part B: 3-4 Super sets: 10-12 Dual DB Bench press + 20-30

Tuesday - 041125

CrossFit W.O.D: Strength: Split jerk 3-3-3-2-2 Metcon: 7 Rounds for time: 1 Ring Muscle ups 3 Hang Power Clean (#80/50) 10 Jump Squats Endurance: 3 Rounds of: 6min AMRAP of: 15/12 Cal Row 10 DB Thruster (#15/10x2) -1min rest- 6min AMRAP of: 4-8-12-16-20… Knee to

Monday - 031125

CrossFit W.O.D: Strength: Pause Back Squat 4-4-4-3-3 *Every rep 2 sec at the bottom Metcon: EMOM for 15min for Max rep: min1- Max Cal Row/Bike min2- Max Handstand Push-ups min3- Max Deadlift (#100/70) Endurance: 7 Rounds For time: 1 Stairs ascend with kb (#16/12x1) 10

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Thursday - 061125

Wednesday - 051125

Tuesday - 041125

Monday - 031125