Monday - 030225

Dov Panda

Feb 3, 2025 — 1 min read

CrossFit W.O.D:
Strength:
12 min find RM3 for
Weighted Push-ups

Metcon:
4 Min AMRAP- 1 Min Rest For 20min:
5 Devill press (#22.5/15x2)
20 Wallballs (#10/6)
35 Double Under

CrossFit Endurance:
6 Rounds for time:
400m Run
20 Wallballs (#10/6)
20 KB Sumo Deadlift High Pull (#24/16, x1)
10 Toes-to-bar

-2min rest between set-

Gymnastics:
Skill:
Bar Muscle Up
-Hollow+ Arch
-Kip
-Transition
-Kipping Dip

Strength:
EMOM for 12min:
-3 Arch Pulls
-Max Dips
-Rest

Wednesday - 050225

CrossFit W.O.D: Strength: E2.5MOM for 15 min: 1 Squat Clean 2 Jerk 1 Hang Squat Clean Metcon: EMOM 18min for max rep: 1)Double Under 2) Hang Clean & Jerk (#50/35) 3)V-ups CrossFit Strength: PART A: Deadlift 20min work 6-6-6-5-5-3-3 start with around 70% and

Tuesday - 040225

CrossFit W.O.D: Strength: 6 Super set: Romanian Deadlift 8-8-8-6-6-6 + 40-60 Sec Heavy Farmer Hold (with Kbs/Dbs) *Rest 1-2min between set Metcon: 11min AMRAP of: 2 Rope Climb 6-8-10-12-14-16… Front Reck Lunge (43/30) CrossFit Endurance: 15min AMRAP of: 100 Double Unders 20m Walking Lunges 20 DB Snatch

Sunday - 020225

CrossFit W.O.D: Strength: Overhead Squat 6-6-4-4-2-2 Metcon: 5 Rounds for time: 20 Box Jump over 15 Sumo Deadlift High Pull (#50/35) 10 Burpee Box Jump Over 15 Pull-ups CrossFit Strength: PART A: Front Squat 4-4-2-2-1-1-1 PART B: 3-4 Sets: 10 Band face Pull + 30 Sec Wall Squat

Saturday - 010225

CrossFit W.O.D: Skill: Rope Climb (15 Min) ADV.: Every 1.5 min x 8 2-3 Rope Climb Legless if you can Metcon: “Open 21.1” For time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15

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Wednesday - 050225

Tuesday - 040225

Sunday - 020225

Saturday - 010225