Thursday - 210923

Dov Panda

Sep 21, 2023 — 1 min read

CrossFit WOD
Strength:
Goodmorning
5-5-5-5-5-5
Work With sustainable load
15:00 TC

Metcon:
AMRAP 14
3 HSPU
3 KTB Swings 32/24kg
3 Sit Ups
*Add 3 reps Each Round

Endurance:
Metcon:
AMRAP 35:00
35 Double Unders
15 Russain Swings 24/16kg
200m Run
20 Walking Lunges

CrossFit Strength:
Accessory
4 Sets
20 Banded Tricep Pull Down
8 Barbell Bicep curls
Rest 2:00

Strength
In 18:00 Build a Heavy set of 4
10-8-6-4-4-4-4

Metcon
AMRAP 9
3 Power Snatch 60/40kg
5 BOTB
6 Front Squat
5 BOTB

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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