Friday - 170223

Dov Panda

Feb 17, 2023 — 1 min read

Strength:
Every 2:30 for 15min:
Front Squat
2-2-2-2-2-2

Metcon:
AMRAP in 18min of:
18 DB Snatches (#22.5/15,x1)
15 DB Situps (#22.5/15,x1)
12 DB Front Squats (#22.5/15,x2)
9 Pullups

Weightlifting:
Box Muscle Clean + Front Squat + Push Press
(3+3+3) @ 60% x 5

Box Power Clean + Front Squat + Jerk
(2+2+2) @ 70% x 5

Box Clean + Front Squat
(2+2) @ 80% x 3 , (1+1) @ 85%…

Deficit Clean Pull
3 @ 115% x 5

Split Stance Push Jerk
8/8 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

Read more

Thursday - 281124

Wednesday - 271124

Tuesday - 261124

Monday - 251124