Tuesday- 150823

Dov Panda

Aug 15, 2023 — 1 min read

CrossFit WOD
Strength:
Back Squat
In 15:00
Build to Heavy 5 Reps

Metcon:
AMRAP 18
3-6-9-12-15-18-21...+3
Box Jumps
C2B
KTB Swings 32/24kg

Endurance:
Metcon:
AMRAP 35
20 Single DB Step Up Overs 15/8kg
50 Double Unders / 100 Singles
10 Single DB Push press (5/5)
400m Row/800m Bike

CrossFit Strength:
Accessory
3 Sets:In 12:00 or Less
2-4 Turkish Getups Right arm
2-4 Turkish Getups Left arm
10-12 90/90 transitions

Strength
Back Squat
Waves 9-6-3
In 16:00 Build to heavy wave
1st wave - light 50-60%
2nd wave - moderate 60-70%
3rd wave - heavy 70-85%

Metcon
AMRAP 9
8 Power Snatch 60/40kg
6 Burpee muscle up / burpee pullups

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