Sunday - 100923

Dov Panda

Sep 10, 2023 — 1 min read

CrossFit WOD
Strength:
5 Sets
3 Weighted Dips
+
3 Weighted Pull Ups
15:00 T.C

Metcon:
Every 3:00 x 18:00
6 Deadlifts 120/90kg
12 HSPU
Max BOTB

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
3 Sets
8/8 DB 3 Point Row
10/10 DB Bicep Hammer Curls
10-12 Tricep DB Overhead Extensions
12:00 TC

Strength
Bench Press
3-3-3-3-3-3
Build to heavy 3 reps
15:00 TC

Metcon
AMRAP 9
35 Double Unders
7 GTHO 60/40kg
5 Wallwalks

Read more

Wednesday - 271124

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

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

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

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)