Monday - 301023

Dov Panda

Oct 30, 2023 — 1 min read

CrossFit WOD:
Strength:
Push-Jerk
3-3-3-2-2-2
*Pause for 2sec at the catch position before completing each rep

Metcon:
8 Rounds for time:
35 Double Unders
7 Dual KB Front Squats (#24/16,x2)
5 HSPU

Endurance:
3 Rounds for max reps (36min):
4min:
Row 500/400m
AMRAP Wallballs (#10/6) on remaining time

4min:
Run 400m
AMRAP Pushups on remaining time

4min:
Bike 30/24 Cal
AMRAP Burpee-Pullups on remaining time

*Rest 3min after each round (after 12min)

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

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)

Saturday - 231124

CrossFit WOD: Strength: Weighted Dips (bars) 5-5-4-4-3-3 Metcon: AMRAP in 7min of: 6 Pullups 9 Wallballs (#10/6) Rest 2min and then: AMRAP in 7min of: 6 KB Swings (#32/24) 9 V-Ups

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Tuesday - 261124

Monday - 251124

Sunday - 241124

Saturday - 231124