Thursday - 030823

Dov Panda

Aug 3, 2023 — 1 min read

CrossFit WOD
Strength:
Strict Press
Every 3:00 x 15:00
5 reps - Build to a heavy set of 5
Hold 2sec at the bottom of each rep

Metcon:
6 Rounds for time:
12 Toes to bar
10 Thrusters 42/30kg
50 Double unders

15:00 Time cap

Endurance:
Every 5:00 X 6 Rounds:
400m Run
30 KTB Swings 24/16kg
15 Burpees

CrossFit Strength:
Accessory
Every 1:00 x 9:00
15-20 Banded Tricep Extension
10/10 Single Leg Glute Bridge w/DB
20-30sec Flutter Kicks

Strict Press
Every 2:30 x 12:30
5 reps - Build to a heavy set of 5
no T&G

Metcon
Amrap 8
6 Burpees
5 Deadlifts 60/40kg
4 Front Squats
3 Push press

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)