Sunday- 130823

Dov Panda

Aug 13, 2023 — 1 min read

CrossFit WOD
Strength:
In 15:00
Build to heavy
5 Weighted Pull-ups
+
5 Weighted Dips

Metcon:
AMRAP 18:00
15 Deadlifts 60/40kg
12 Burpees over the bar
10 Toes to bar / knees to chest
6 HSPU

Endurance:
Metcon:
Amrap 40:00
1000m Row
30 Push ups
2000m Bike
30 Air Squats
500m Run
15 Pull ups

CrossFit Strength:
Accessory
In 12:00 - 3-4 Sets

20m Over head DB Walk Right
20m Over head DB Walk Left
20 Hollow Rocks
Rest as needed between sets

Strength
In 15:00
Seated Strict Press
Build to heavy 5 reps
Seat on a box/bench

Metcon
AMRAP 9
50 Double unders
10 Push press 60/40kg
5 Front Squats

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)