Monday 010626

Dov Panda

01 Jun 2026 — 1 min read

CrossFit W.O.D
Strength:
Deadlift
5-5-3-3-1-1

Metcon:
02:00 Min On\01:00 Min Off x 5 Rounds:
10 Box Jump Overs #60/50cm
10 1DB Devil's Press #1x22.5/15kg
*Into Max Reps Sit-Ups

CrossFit Endurance
For Time:
1,000m Row
80 Double Unders
60 Tuck-Ups
40 Box Jumps #60/50cm
20 Burpee Pull Ups
40 2DB Box Step Ups #2x15/10kg
60 Sit-Ups
80 Double Unders
1,000m Row

CrossFit Gymnastics
Skill:
HeadStand to Free Kipping HSPU

Strength- 20 Min Emom:
Min 1- 1-3 Wall Walks
Min 2- 4/4 Negative Step Ups
Min 3- 2 Dragon Flags/ 10 GHD Sit Ups
Min 4- 10 Reverse Flys
Min 5- Rest

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Sunday 310526

Sunday 310526

CrossFit W.O.D Strength: E02:00MOMx8 Sets: 1 Clean&Jerk Metcon: For time: 8-16-24 Hang Power Cleans #60/43kg *50 Double Unders After Each set CrossFit Strength Part A: Pendlay Rows 5x5 Part B: 3 SuperSets Of: 8\8 1KB Single Legged Romanian Deadlift 00:30 Sec Side

Saturday 300526

Saturday 300526

CrossFit W.O.D Stength: Narrow Grip Bench Press 10-10-10-8-8-8 Metcon: 3 R.F.T: 20 Box Jumps #60/50cm 400m Run 20 DB Snatch #1x22.5/15kg

Friday 290526

Friday 290526

CrossFit W.O.D Skill: 14:00 Min Practice Double Unders Metcon: E02:00MOMx6 Rounds, Alt: 1.) 15\12 Cals Row **Into Max Wall Ball Shots #10/6kg For The Remaining. 2.)15 Dual DB Hang Squat Cleans #2x22.5/15kg **Into Max Bar Muscle Ups For The Remaining. **01:

Thursday 280526

Thursday 280526

CrossFit W.O.D Strength: Front Rack Reverse Lunges 10-10-8-8-6-6 Metcon: 15-12-9 Thrusters #43/30kg Toes To Bars CrossFit Endurance E05:00MOMx6 Alt. Rounds: 1.)500\400m Row 10 2KB Thrusters #2x16/12kg *Into Max Distance Burpee Broad Jumps 2.)1000\800m bike 10 2KB Hang C&J *Into