Monday 220626

Dov Panda

22 Jun 2026 — 1 min read

CrossFit W.O.D
Skill:
15:00 Min Practice Kipping Pull Ups

Metcon:
18-16-12
2DB Front Rack Lunges #2x22.5/15kg
HSPU

Rest 03:00 Min

Into
For Time:
9-12-15
2DB STOH
Pull Ups

CrossFit Endurance
For Time:
1600m Run
40m Walking Lunges
1200m Run
30 Toes To Bars
800m Run
40 WallBall Shots #10/6kg
400m Run
30m Burpee Broad Jumps

CrossFit Gymnastics
Skill:
HeadStand to Free Kipping HSPU

Strength:
20 Min Emom:
Min 1- Max Kipping HSPU/ Pike Push Ups
Min 2- 4/4 Negative Step Ups
Min 3- 2 Dragon Flags/ 10 GHD Sit Ups
Min 4- 10 Reverse Flys
Min 5- Rest

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Sunday 210626

Sunday 210626

CrossFit W.O.D Strength: Front Squats 3-3-3-2-2-2 Metcon: For Time: 800m Run 50 Burpee Box Jump Overs #60/50cm 800m Run CrossFit Strength Part A Tempo Romanian Deadlifts 5x6 @31X1 Part B: On a 15:00 Min Running Clock, For Quality: 10\10 1DB Single Legged Hip Thrust 10\

Saturday 200626

Saturday 200626

CROSSFIT W.O.D Strength: Bench Press 6x6 Metcon: 8 R.F.T, IGUG: 3 Bar Muscle Ups 6 V-Ups 18 Double Unders *When Partner A Works, Parner B Performs: Max Cals Bike\Row

Friday 190626

Friday 190626

CROSSFIT W.O.D Strength: Weighted Pull Ups 5-5-5-3-3-3 Metcon: E02:30MOMx6 Rounds: 7 Burpees To Target 30M 2KB Farmer's Carry #2x24/16kg Into Max Reps: Jumping Lunges CrossFit Weightlifting Part 1: 5-6 Sets 1+1 @60-65% Slow Snatch Pull Hip Snatch Part 2: Squat Snatch 3x3 @65-70%

Thursday 180626

Thursday 180626

CROSSFIT W.O.D Strength: 5 SuperSets: 8/8 1KB Single Legged RDL 6/6 Half Kneeling Bottom Up KB Press Metcon: "DT" 5 rounds for time of: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks ♀ 47.5kg ♂ 70 kg CROSSFIT ENDURANCE Friendly "Eva": 10