Sunday 220326

Dov Panda

22 Mar 2026 — 1 min read

CrossFit W.O.D
Strength:
E02:00MOMx7 Sets, Build Up To The Following Complex:
Clean Pull
Hang Squat Clean
Front Squat
(1+2+1)
Metcon:
For time:
20 WallBall Shots #10/6kg
18 Box Jump-Overs #60/50cm
30 WallBall Shots
18 Box Jump-Overs
40 WallBall Shots
18 MedBall Box Step-Overs
66 WallBall Shots
18 MedBall Box Step-Overs
40 WallBall Shots
18 Box Jump-Overs
30 WallBall Shots
18 Box Jump-Overs
20 WallBall Shots

Time cap: 12 minutes

CrossFit Strength
Part A:
Part A:
Barbell Bent-Over Rows
6-6-6-6-6

Part B:
E03:00MOMx4 Sets:
8\8 2DB B-Stance Deadlifts @2RIR
8\8 Half Kneeling KB Press

Part C:
For Time:
30 2KB Deadlifts#2x32/24kg
200m 2KB Farmer's Carry
30 2KB Deadlifts

Saturday 210326

CrossFit W.O.D Skill: 15:00 Min Practice Rope Climb Metcon: 5 Rounds For Time, IGUG (In Pairs Of 2): 400m Run Synchro 10 SandBag Cleans #70/45kg 20 2DB STOH #1X22.5/15kg 30m Dual 2DB Overhead Carry

Friday 200326

CrossFit W.O.D Strength: 14:00 Min Build Up To 3RM Thruster From Rack Metcon: "Fight Gone Bad" 20:00 Min EMOM, For Max Reps of Each: 1.)2KB Front Rack Squats #2x24/16Kg 2.)Double Unders 3.)Ring Dips 4.)WallWalks 5.)Rest

Thursday 190326

CrossFit W.O.D Strength: Barbell Bent Over-Rows 8-8-6-6-4-4 *40 Sec Weighted Plank After Each Set. Metcon: 15:00 Min Amrap: 20 Alternating DB Snatches #1x22.5/15kg 18\25 Cals Row 16 Sit-Ups CrossFit Enudrance Part A: C2 Rower Intervals: 4x600m 01:00 Min Rest b\w Intervals Part

Wednesday 180326

CrossFit W.O.D Strength: Tempo Back Squats 5x3 *3 Sec On the Way Down. Metcon: 21-18-15-12-9-6-3 KB Swings #24/16kg Box Jump Overs #60/50cm *Every Min On The Min(Including 00:00)-5 Push Ups CrossFit Strength Part A: E02:30MOMX6 Sets: 8 Barbell Z-Press Part B: 4

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Saturday 210326

Friday 200326

Thursday 190326

Wednesday 180326