Thursday 090726

Dov Panda

09 Jul 2026 — 1 min read

CrossFit W.O.D
Strength:
On a 15:00 Min Running Clock, Build Up to a 1RM Deadlift

Metcon:
3 R.F.T:
10 Hang Power Cleans #60/43kg
10 Front Squats
10 Pull Ups

CrossFit Endurance
4 Rounds For Time:
9 Toes To Bars
12 2KB STOH #2x16/12kg
24 Double Unders

02:00 Min Rest

4 Rounds For Time:
6 Burpee Pull Ups
12 2KB Front Rack Squats#2x16/12kg
60m 2KB Farmer's Carry

02:00 Min Rest

4 Rounds For Time:
3 WallWalks
12 Plate Overhead Sit-Ups #1x15/10kg
18 Alt. Plate BearHug Lunges

Wednesday 080726

CrossFit W.O.D Strength: E02:00MOMx8 Sets: 2 Squat Snatch Metcon: 20:00 Min EMOM For Max reps: 1.) Hang Power Snatch #43/30kg 2.)Burpees Over The Bar 3.)Cals Row 4.) HSPU 5.) Rest CrossFit Strength Part A: Strict HSPU E02:30MOMx5 Sets: @1RIR Part B: 3

Tuesday 070726

CrossFit W.O.D Strength: Push Press 5x5 Metcon: 10:00 Min AMRAP: 8 2DB Box Step Overs #2.22.5/15kg 16 Box Jumps 64 Double Unders CrossFit Endurance For Time: 50-40-30-20-10 Push Ups MedBall Cleans #10/6kg Tuck Ups *100 Double Unders In B\W Sets

Monday 060726

CrossFit W.O.D Skill: 15:00 Min Rope Climb Practice Metcon: For Time: 1, 1-2, 1-2-3..Etc.: 1.) Rope Climb 2.) WallWalks 3.) Deadlifts #100/70kg 4.) Lateral Burpees Over The Bar 5.) Toes To Bars 6.) Jumping Lunges 7.) Air Squats 8.) V-Ups 9.) Push Ups 10.) Bar

Sunday 050726

CrossFit W.O.D Strength: 20:00 Min HandStand Practice Metcon: For Time: 400m Run 30 KB Swings #1x24/16kg 400m Run 30 1KB overHead Lunges 400m Run 30 1KB STOH CrossFit Strength Part A: Sumo Deadlift 5-5-5-3-3-3 Part B: 3 SuperSets: 8-10 Weighted Push Ups 5\5 ATG Split

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