Monday - 130223

Dov Panda

Feb 13, 2023 — 1 min read

Strength:
Weighted Pullups
4-4-4-2-2-2

Metcon:
3 Rounds for time:
Row 500/400m (or Bike 30/24 Cal)
20 Front Squats (#50/35)
20 Dual KB Clean and Jerks (#24/16,x2)

Gymnastics:
Skill- Rope Climb & Plyometric Push Ups

Strength- 20 min Emom:
Min 1- 6-10 False Grip Ring Row/ Bent Over Row.
Min 2- 2 Dragon Flags
Min 3- 15 Shoulder Raises
Min 4- 8/8 KB Side Flexions
Min 5- Rest!

Endurance:
10 Rounds for time:
Run 400m
15 Wallballs (#10/6)
10 Burpee Box Jumps
5 Wall Walks

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

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

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

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

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Thursday - 281124

Wednesday - 271124

Tuesday - 261124

Monday - 251124