Thuesday - 280923

Dov Panda

Sep 28, 2023 — 1 min read

CrossFit WOD
אימון פרידה
Strength:
Strength- OHS
2-2-2-2-2-2
Tempo @5112

Metcon:
For Time:
40-30-20-10
-DB OHL #22.5/15
-Pull Ups
*15 M Handstand Walk After Each Set.
(Scale HSW to Bear walk/ 3 Wall Walks

Endurance:
Metcon:
AMRAP 20:00
1000m Row/60Cal Bike
30 Dual KTB Deadlifts 12/10kg
50m Farmers Carry
Rest 3:00
AMRAP 20:00
800m Run
30 Walking Lunges
25 Ring Rows

CrossFit Strength:
Accessory
3 sets
Offset carry x 20m each arm
10 Barbell Goodmorning

Strength
Pendlay row
8-8-6-6-4-4
In 12:00 Build to Heavy 4 reps

Metcon
4 RFT
8 Deadlifts 80/60kg
8 Burpee Pull Ups
9:00 TC

Read more

Saturday - 270724

Saturday - 270724

CrossFit WOD: Strength: 15min build up load for: Push-Press + Split Jerk (3+1) Metcon: 3 Rounds for time: Row 500/400m 21 Hang Squat Cleans (#43/30) 12 Box Jumps 3 Wall Walks

Friday - 260724

Friday - 260724

CrossFit WOD: Strength: E3MOM for 18min: Weighted Chinups 3-3-3-2-2-2 Metcon: 4 Rounds for max reps: 1min KB Front Rack Lunges (#24/16,x2) 1min Toes-to-bar 1min Double Unders *No rest between rounds Weightlifting: Part 1: 7-8 sets: 2 Snatch Balance 60-80% Part 2: From Blocks Snatch (pause 2 sec at

Thursday - 250724

Thursday - 250724

CrossFit WOD: Strength: Barbell Bentover Rows 5-5-4-4-3 *rest 2:00-3:00 Metcon: For time: 50 Wallballs (#10/6) 40 Toes-to-bar 30 DB Hang Clean and Jerks (#22.5/15, x2) 20 Burpees 10 Ring Muscle-ups Endurance: AMRAP in 40min of: 10-15-20-25… +5 Cal Row 21 Russian KB Swings (#32/24)

Wednesday - 240724

Wednesday - 240724

CrossFit WOD: Strength: E2MOM for 12min: Power Snatch + High Hang Power Snatch + Overhead Squat (1+1+2) Metcon: 3 Rounds for time: 50 Air-Squats 10 Hang Power Snatch (#40/30) 3 Rope Climbs