Monday 080626

Dov Panda

08 Jun 2026 — 1 min read

CrossFit W.O.D

Strength:
Strict Press
5x5
*20-30 Sec Hollow Hold B/W Sets

Metcon:
For Time:
800m Run
30 Thrusters #20/15kg
400m Run
20 Thrusters
200m Run
10 Thrusters

CrossFit Endurance
15:00 Min AMRAP:
400m Run
12 Knees To Elbows
12 Box Jumps #60/50cm

Rest 03:00 Min

Into:
15:00 Min AMRAP:
50 Double Unders
4 WallWalks
16 Plate GTOH #15/10kg

CrossFit Gymnastics
Skill:
HeadStand to Free Kipping HSPU

Strength:
20 Min Emom:
Min 1- Max Dips
Min 2- 8 Reverse Snow angles
Min 3- 30 Elephant Walk+20 Sec Passive Stretch
Min 4-3-6 Strict T2B
Min 5- Rest

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Sunday 070626

Sunday 070626

CrossFit W.O.D Strength: Back Rack Reverse Lunges 8-8-6-6-4-4 Metcon: 09:00 Min AMRAP: 6 Deadlifts #100/70kg 8 Box Jump Overs #60/50cm 10 Toes to Bars CrossFit Strength Part A: Deadlift 5x5 Part B: On A 15:00 Min Running Clock: 15m Plate Push #20/15kg 10

Saturday 060626

Saturday 060626

CrossFit W.O.D Strength: 4 SuperSets: 5 Deficit Push Ups 00:40 Sec Sandbag BearHug Hold Metcon: 20:00 Min EMOM, For Max Reps: 1.) Sandbag Over The Shoulder #75/50kg 2.)Cals Bike\Row 3.) HS Walk For Distance 4.) Air Squats 5.)Rest

Friday 050626

Friday 050626

CrossFit W.O.D Strength: Front Squat 3-3-3-2-2-2 Metcon: 6 Rounds For time: 200m Run 1 Legless Rope Climb CrossFit Weightlifting Part 1: 5-6 Sets: Tempo Snatch Pull Hang Muscle Snatch Paused Over Head Squat (1+1+1) @40-50% Part 2: Snatch Pull Squat Snatch 3 x (1+2) @65-75%

Thursday 040626

Thursday 040626

CrossFit W.O.D Strength: Weighted Chin-Ups 4-4-3-3-2-2 Metcon: 15:00 Min Amrap: 18/15 Cals Row 16 1DB STOH #1x22.5/15 12 2DB Box Step Overs #2x22.5/15kg CrossFit Endurance Part A: 5 Rounds of 1 Stairs Ascend For Time, 1:1 Work\Rest. Part B: 25: