Sunday - 170923

Dov Panda

Sep 17, 2023 — 1 min read

CrossFit WOD
Strength:
Clean&Jerk
In 15:00 - Build to heavy set of 1+1+1
1 Power Clean
1 Hang Squat Clean
1 Push Jerk

Metcon:
AMRAP 6
45 Double Unders
9 Pull Ups
7 Hang Power Clean 43/30kg

Rest 2:00

AMRAP 6
45 Double Unders
6 C2B
5 Power Clean 60/40kg

Rest 2:00

AMRAP 6
45 Double Unders
3 Bar Muscle Ups
3 Squat Clean 80/50kg

Endurance:
Metcon:
AMRAP 40:00
1000m Row/60Cal Bike
10 Dual DB Deviils Press 15/10kg
50m Dual DB Front Rack Carry
15 V-ups

CrossFit Strength:
Accessory
3 Sets
6/6 Single Arm Ring Row
10/10 Cossack Squat
Build up the weight

Strength
In 18:00
10-8-6-4-2-2-2
Build to heavy 2 reps

Metcon
AMRAP 7
5 Burpees
7 Power Clean&Jerks 60/40kg
9 Deadlifts

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

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)

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Wednesday - 271124

Tuesday - 261124

Monday - 251124

Sunday - 241124