Friday - 200924

Dov Panda

Sep 20, 2024 — 1 min read

CrossFit WOD:
Strength:
Front Squat
5-5-4-4-3-3

Metcon:
AMRAP in 14min of:
4 KB Thrusters, right arm (#24/16,x1)
8 KB Swings
4 KB Thrusters, left arm
8 Box Jumps

Weightlifting:
Part 1:
Snatch Balance
OH Squat
5 x 2+1 65-75%
6 x 1+1 80-90%

Part 2:
Hang Snatch Pull
Hang Squat Snatch- Bleow the knee
7 x 2+1 60-75%
7 x 1+1 80-90%

Part 3:
Clean First Pull
Clean
Jerk
7 x 1+1+1 65-80%
5 x 1+2+0 80-90%

Part 4:
Split Jerk
E1.5MOM for 7 sets:
3 Split Jerk
60-75%

Monday - 240225

CrossFit W.O.D: Strength: Back Squat 5-5-5-3-3-3 Metcon: 8min AMRAP of: 4-8-12-16-20… Dual DBs Push Press (#22.5/15,x2) Chest-to-bar Endurance: 18min AMRAP of: 5-10-15-20-25… Ground to overhead m Burpee Broad jump -2min Rest- 18min AMRAP of: 400m Run 15 DBs Thruster (#15/10x,2)

Sunday - 230225

CrossFit W.O.D: Strength: Pendlay row 6-6-4-4-4 Metcon: 6 Rounds for time: 10 Deadlifts (#90/60) 10 Ring Dips 20 Jump Squats CrossFit Strength: Part A: Back Squat 6-5-4-3-2-2 Part B: 8-10 Sissy Squat *1min rest between set Part C: 8min AMRAP of: 2-4-6-8… Shoulder to overhead (#80/55)

Saturday - 220225

CrossFit W.O.D: Strength: Bench Press 8-5-5-3-3 Metcon: Open - 22.1 15min AMRAP of: 3 Wall walks 12 DB Snatchs (#22.5/15,x1) 15 Box Jump-overs

Friday - 210225

CrossFit W.O.D: Strength: Pause Front Squat 4-4-3-3-2-2 *Every rep 4 sec in the bottom Metcon: 10min AMRAP of: 7 Hang Clean & Jerk (#50/35) 30 Double unders 7 Front Squats (#50/35) 30 Double unders Weightlifting: 3 Pos. Snatch DL Pausing High Hang Snatch 7 x 1+

Read more

Monday - 240225

Sunday - 230225

Saturday - 220225

Friday - 210225