Sunday - 030923

Dov Panda

Sep 3, 2023 — 1 min read

CrossFit WOD
Strength:
Back Squat
3-3-3-3-3
Hold 2 Sec At The Bottom Of Each Rep
Build to a heavy set of 3 reps
15:00 TC

Metcon:
15-12-9-6-3
Hang Power Snatch 43/30kg
Ring Dips
5 Burpees after every round
18:00 TC

Endurance:
Metcon:
AMRAP 20
12 TTB
10 Burpees Box jumps
400m Run
Then:
AMRAP 20
20 Russian Swings 20/12kg
20 Push ups
400m Run

CrossFit Strength:
Accessory
4 Sets
15m Each arm KTB Top-Down Carry
10 Barbell Goodmorning
Build up the weight

Strength
Back Squat
In 18:00
3-3-3-3-3
Build to heavy 3 reps
2sec Pause at the bottom of each rep

Metcon
AMRAP 7
5 Over Head Squats 60/40kg
7 C2B
21 Double unders

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Saturday - 270724

Saturday - 270724

CrossFit WOD: Strength: 15min build up load for: Push-Press + Split Jerk (3+1) Metcon: 3 Rounds for time: Row 500/400m 21 Hang Squat Cleans (#43/30) 12 Box Jumps 3 Wall Walks

Friday - 260724

Friday - 260724

CrossFit WOD: Strength: E3MOM for 18min: Weighted Chinups 3-3-3-2-2-2 Metcon: 4 Rounds for max reps: 1min KB Front Rack Lunges (#24/16,x2) 1min Toes-to-bar 1min Double Unders *No rest between rounds Weightlifting: Part 1: 7-8 sets: 2 Snatch Balance 60-80% Part 2: From Blocks Snatch (pause 2 sec at

Thursday - 250724

Thursday - 250724

CrossFit WOD: Strength: Barbell Bentover Rows 5-5-4-4-3 *rest 2:00-3:00 Metcon: For time: 50 Wallballs (#10/6) 40 Toes-to-bar 30 DB Hang Clean and Jerks (#22.5/15, x2) 20 Burpees 10 Ring Muscle-ups Endurance: AMRAP in 40min of: 10-15-20-25… +5 Cal Row 21 Russian KB Swings (#32/24)

Wednesday - 240724

Wednesday - 240724

CrossFit WOD: Strength: E2MOM for 12min: Power Snatch + High Hang Power Snatch + Overhead Squat (1+1+2) Metcon: 3 Rounds for time: 50 Air-Squats 10 Hang Power Snatch (#40/30) 3 Rope Climbs