Sunday - 240923

Dov Panda

Sep 24, 2023 — 1 min read

CrossFit WOD
Strength:
Weighted Pull Ups
3-3-3-3-3
@2121
12:00 TC

Metcon:
Every 5:00 x 20:00
400m Run
10 HSPU
5 Hang Power Snatch 50/35kg

Endurance:
Metcon:
AMRAP 15
1000m Row
30 KTB Swings 16/12kg
30 Sit ups
Then:
AMRAP 15
2000m Bike
30 Air Squats
30sec Plank Hold
Then:
AMRAP 15
150 Single Unders
30 Lunges
10 Burpees

CrossFit Strength:
Accessory
3 sets
10 DB Arnold press
45 sec Weighted Wall-Sit Hold

Strength
Push press
5-5-5-5-5
In 12:30 Build to Heavy 5 reps

Metcon
AMRAP 8
12 TTB
5 Hang Squat Clean 60/40kg
5 Push Jerk

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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)

Saturday - 231124

Saturday - 231124

CrossFit WOD: Strength: Weighted Dips (bars) 5-5-4-4-3-3 Metcon: AMRAP in 7min of: 6 Pullups 9 Wallballs (#10/6) Rest 2min and then: AMRAP in 7min of: 6 KB Swings (#32/24) 9 V-Ups