Monday - 070425

Dov Panda

Apr 7, 2025 — 1 min read

CrossFit W.O.D:
Strength:
Front Squat
4-4-3-3-3

Metcon:
4 Rounds for time:
15 KB Swing (#24/16)
10 Burpee to target
5 bar muscle up

Endurance:
E4MOM for 40min:
18 DB Snatch (#17.5/12.5,x1)
12 Burpees over db
12 box jump overs
18 V-ups

Gymnastics:
Skill:
20min to practice
Free Handstand
-kick up to wall
-wall disconnections
-banded disconnections
-kick up to free handstand

Strength:
min 1-bar dips
min 2-4/4 negativ step up
min 3-max v-ups
min 4- reverse flys
min 5-rest

Sunday - 060425

CrossFit W.O.D: Strength: Pendlay Row 5-4-4-3-3 + 30sec L-sit Metcon: 19min AMRAP of: 400m Run 20 Box jump Over 10 Hang Clean & Jerk (#43/30) CrossFit Strength: Part A: Strict Press 3-3-3-2-2-2 Part B: 4 sets: 10 Dual DB Arnold press Metcon: 8min AMRAP of: 5 Thruster (#70/

Saturday - 050425

CrossFit W.O.D: Strength: Pause Back Squat 5-5-5-4-4-4 *Every rep 3 sec pause at the bottom Metcon: In Teams Of 2: 10 Rounds For time: 10 Db Snatch (22.5/15,x1) 10 Goblet squat (24/16,x1) 10 v-ups *After each round-5 synchro burpees *every athlete doing full

Friday - 040425

CrossFit W.O.D: Skill: Skill: 15min work to Rope climb ADV.- Every 1.5min 1-2 seated Legless Rope climb Metcon: For time: 30-20-10 of: Dual KB Shoulder to overhead (#24/16,x2) Pull-ups Weightlifting: Part 1: 6 sets: 1 Muscle snatch 2 Snatch Balance 50-60% Part 2: Hang

Thursday - 030425

CrossFit W.O.D: Strength: Tempo Strict press (@x232) 4-4-3-3-2-2 Metcon: 5 rft: 2 Rope climb 6 Strict handstand push-ups 12 DBs Thruster (#22.5/15,x2) Endurance: E6MOM for 36min: 1 Stairs Ascend 20 Medball cleans (#10/6) 10x10m Shuttle Run 50 Double unders

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Sunday - 060425

Saturday - 050425

Friday - 040425

Thursday - 030425