Monday - 121222

Dov Panda

Dec 12, 2022 — 1 min read

Strength:
Split Jerk
16min build up to an RM1 (from the rack)
OR Practice technique under light load

Metcon:
AMRAP in 20min of:
16 Russian KB Swings (#32/24)
8 Toes-to-bar
4 Burpee Box Jump Overs

Endurance:
4 Rounds for time:
50 Medball Situps (#10/6)
Run 400m w/Medball
50 Wallballs
Run 400m w/Medball
50 Medball Cleans

Gymnastics:
‏Skill- Butterfly Pull Up/ C2B

‏Strength-20 Min Emom:
‏Min 1- 3 Arch Pull/ 9 False Grip Ring Row
‏Min 2- 20-30Sec Box L-Hold
‏Min 3- Max Chin Ups
‏Min 4- 8/8 Bottoms Up KB Press
‏Min 5- Rest.

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Thursday - 281124

Thursday - 281124

CrossFit WOD: Strength: Front Squat 5-5-5-5 Metcon: For time: 5 Rope Climbs 30 DB Snatch (#22.5/15,x1) 60 DB Situps (#22.5/15,x1) 30 DB Snatch 5 Rope Climbs Endurance: EMOM for 36min: 1 - Jumping Lunges 2 - Cal Bike/Row 3 - Plate G2OH (#15/

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