Friday - 091222

Dov Panda

Dec 9, 2022 — 1 min read

Strength:
Push-Press
3-3-3-2-2-2
*Rest 2:00

Metcon:
AMRAP in 18min of:
1 Power Clean (#75/47.5)
1 C2B Pullups
20 Double Unders
2 Power Clean
2 C2B Pullups
20 Double Unders
3 Power Clean
3 C2B Pullups
20 Double Unders

*Keep adding 1 rep to the power clean and chest to bar pull ups

Weightlifting:
Muscle Clean + Push Press
(3+3) @ 50% x 4

No Jump Clean + No Jump Push Jerk
(2+2) @ 65% x 4

Clean + Push Jerk
(1+1) @ 80 % x 4

Clean Pulls
3 @ 120% x 5

Thursday - 281124

CrossFit WOD: Strength: Front Squat 5-5-5-5 Metcon: For time: 5 Rope Climbs 30 DB Snatch (#22.5/15,x1) 60 DB Situps (#22.5/15,x1) 30 DB Snatch 5 Rope Climbs Endurance: EMOM for 36min: 1 - Jumping Lunges 2 - Cal Bike/Row 3 - Plate G2OH (#15/

Wednesday - 271124

CrossFit WOD: Strength: Weighted Pullups 4-4-4-2-2-2 Metcon: AMRAP in 14min of: 7 Toes-to-bar 7 Hang Power Cleans (#43/30) 7 Toes-to-bar 7 Front Squats

Tuesday - 261124

CrossFit WOD: Strength: Push-Press (touch and go) 5-5-5-5-5 Metcon: 10 Rounds for time: 8 Pushups 6 Box Jumps 4 Deadlifts (#100/70) Endurance: AMRAP in 35min of: Bike 5-10-15-20...+5 Calories 15 DB Deadlifts (#15/8,x2) 10 Burpee Pullups

Monday - 251124

CrossFit WOD: Strength: Tempo Back Squats @40X2 4-4-4-4-4 Metcon: AMRAP in 10min of: 3 Ring Muscle-Ups 3 Hang Squat Cleans (#70/45) 3 Strict HSPU Endurance: For time: Run 800m 100 KB Swings (#16/12) Run 800m 100 Knees-to-elbows Run 800m 100 Burpees Run 800m

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Thursday - 281124

Wednesday - 271124

Tuesday - 261124

Monday - 251124