Sunday - 040525

Dov Panda

May 4, 2025 — 1 min read

CrossFit W.O.D:
Strength:
Bulgarian Split Squat
8-8-8-6-6-6

Metcon:
8 Rounds For time:
5 Burpees
7 DB Split Jerk (L) (#22.5/15,x1)
5 Burpees
7 DB Split Jerk (R) (#22.5/15,x1)

CrossFit Strength:
Part A:
22min Find RM1 Deadlift

Part B:
3 Super sets:
12/12 KB Side crunch
+
45-60 Sec sandbag bearhug hold
*1:30min rest after each set

Metcon:
EMOM for 9min:
min1- Sandbag Squat (#75/45)
min2- Dual KB Shoulder to overhead (#24/16,x2)
min3- Goblet Step ups (#24/16,x1)

Saturday - 030525

CrossFit W.O.D: Strength: 14min Build up to RM2 for the Split Jerk Metcon: 5 Rounds for time: 200m Farmer carry (#24/16,x2) 70 Double unders 20 Goblet Squat (#24/16)

Friday - 020525

CrossFit W.O.D: Strengt: Romanian Deadlift 6-5-5-4-4 Metcon: 16min AMRAP of: 15 KB Swing (#24/16) 10 Burpees to target 200m Run -1min Rest between rounds- Weightlifting: Part 1: 6 sets: 2 Tall Snatch 40-50% Part 2: From block (below the knee) Pausing Snatch (3 sec pause above the

Thursday - 010525

CrossFit W.O.D: Strength: Weighted Pull-ups (Chin up) E2.5mom for 15min 4-4-3-3-2-2 + 8 Dual DB Z-Press Metcon: For Time: 100 Sit-ups 70 Box jumps 40 Hang Power Snatch (#43/30)

Wendesday - 300525

CrossFit W.O.D: Metcon: “BAR”: 23min AMRAP of: 10 Front rack Lunges (#50/35) 7 Chest to bar 2 wall walk 10 Dual DB power clean&jerk (#22.5/15,x2) 90 Double unders Cash out - Accmulate 59 Toes to bar

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Saturday - 030525

Friday - 020525

Thursday - 010525

Wendesday - 300525