Friday 261225

Dov Panda

Dec 26, 2025 — 1 min read

CrossFit W.O.D

Strength:
E02:30MOMx6 Sets:
Build Up for load for the following Complex:
(1+1+1+1)
Snatch Pull
Hang Power Snatch
Hang Squat Snatch
Overhead Squat

Metcon:
12:00 Min Amrap:
20 Alt. DB Snatch #22.5/15
10 Lateral Burpees over the DB

Weightlifting
Part 1:
Snatch Deadlift
High Hang Squat Snatch
Paused Over Head Squat
3x(1+1+2) @55-60%
3x(1+1+1) @60-65%

Part 2:
Squat Snatch
3x3 @65-75%
3x2 @75-80%
6x1 @80-90%

Part 3:
Clean&Jerk
5x(1+2) @70-85%
7x(1+1) @85-95%

Part 4:
Clean Pull
5x3 @95-100%
3x2 @100-105%

Part 5:
04:00 Min EMOM:
3 Front Squats @70-75%
02:00 Min Rest
04:00 Min EMOM:
2 Front Squats @75-80%

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Wednesday241225

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Tuesday 231225

Tuesday 231225

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Monday 221225

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