Monday - 100723

Dov Panda

Jul 10, 2023 — 1 min read

CrossFit WOD:
Strength:
EMOM for 12min:
1 - 5 Weighted Pullups
2 - 20sec Handstand Hold

Metcon:
3 Rounds For time:
20 DB S2OH (#22.5/15,x1)
15 Deadlifts (#100/70)
10 Burpees

Endurance:
AMRAP in 30min of:
2-4-6-8...
Burpee Pullups
Box Jump Overs
Medball Cleans (#10/6)
Ring Rows

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

Saturday - 270724

CrossFit WOD: Strength: 15min build up load for: Push-Press + Split Jerk (3+1) Metcon: 3 Rounds for time: Row 500/400m 21 Hang Squat Cleans (#43/30) 12 Box Jumps 3 Wall Walks

Friday - 260724

CrossFit WOD: Strength: E3MOM for 18min: Weighted Chinups 3-3-3-2-2-2 Metcon: 4 Rounds for max reps: 1min KB Front Rack Lunges (#24/16,x2) 1min Toes-to-bar 1min Double Unders *No rest between rounds Weightlifting: Part 1: 7-8 sets: 2 Snatch Balance 60-80% Part 2: From Blocks Snatch (pause 2 sec at

Thursday - 250724

CrossFit WOD: Strength: Barbell Bentover Rows 5-5-4-4-3 *rest 2:00-3:00 Metcon: For time: 50 Wallballs (#10/6) 40 Toes-to-bar 30 DB Hang Clean and Jerks (#22.5/15, x2) 20 Burpees 10 Ring Muscle-ups Endurance: AMRAP in 40min of: 10-15-20-25… +5 Cal Row 21 Russian KB Swings (#32/24)

Wednesday - 240724

CrossFit WOD: Strength: E2MOM for 12min: Power Snatch + High Hang Power Snatch + Overhead Squat (1+1+2) Metcon: 3 Rounds for time: 50 Air-Squats 10 Hang Power Snatch (#40/30) 3 Rope Climbs

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Saturday - 270724

Friday - 260724

Thursday - 250724

Wednesday - 240724