Monday - 110923

Dov Panda

Sep 11, 2023 — 1 min read

CrossFit WOD
Strength:
Snatch
A.Every 1:30x6:00
4 muscle Snatch

B. Every 1:30x6:00
3 Hang Power Snatch

C.Every 1:30x10:30
2 Hang Squat Snatch

Build to a heavy set in each section
Start each section with the weight from the previous set

Metcon:
AMRAP 12
9 Burpees
6 Over Head Squats 50/35kg
3 Bar Muscle Ups

Endurance:
Metcon:
AMRAP 45
1000m Row
100m Farmers Carry 2x24/16kg
30 Push Ups
CrossFit Gymnastics:
Skill
Free Handstand

Strength
20 Min Emom:
Min 1- Max Ring/Bar Dips
Min 2- 4/4 Negative Step Ups
Min 3- Max Chin Ups
Min 4- Reverse Flys
Min 5- Rest!

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Wednesday - 271124

Wednesday - 271124

CrossFit WOD: Strength: Weighted Pullups 4-4-4-2-2-2 Metcon: AMRAP in 14min of: 7 Toes-to-bar 7 Hang Power Cleans (#43/30) 7 Toes-to-bar 7 Front Squats

Tuesday - 261124

Tuesday - 261124

CrossFit WOD: Strength: Push-Press (touch and go) 5-5-5-5-5 Metcon: 10 Rounds for time: 8 Pushups 6 Box Jumps 4 Deadlifts (#100/70) Endurance: AMRAP in 35min of: Bike 5-10-15-20...+5 Calories 15 DB Deadlifts (#15/8,x2) 10 Burpee Pullups

Monday - 251124

Monday - 251124

CrossFit WOD: Strength: Tempo Back Squats @40X2 4-4-4-4-4 Metcon: AMRAP in 10min of: 3 Ring Muscle-Ups 3 Hang Squat Cleans (#70/45) 3 Strict HSPU Endurance: For time: Run 800m 100 KB Swings (#16/12) Run 800m 100 Knees-to-elbows Run 800m 100 Burpees Run 800m

Sunday - 241124

Sunday - 241124

CrossFit WOD: Strength: 15min build up load for: Power Snatch + Hang Power Snatch + Overhead Squat (1+1+2) Metcon: 3 Rounds for time: 40 Air-Squats 200m KB Carry (#32/24,x1,any grip) 20 KB SDHP (#32/24)