Tuesday - 190923

Dov Panda

Sep 19, 2023 — 1 min read

CrossFit WOD
Strength:
One and a Quarter Back Squat
3-3-2-2-2
15:00 TC

Metcon:
AMRAP 15
3 Walllwalks
7 Power Snatch 50/30kg
200m Run

Endurance:
Metcon:
AMRAP 20
800m Run
30 KTB Swings 16/12kg
15 Pull Ups

Rest 3:00

AMRAP 20
800m Run
40/40m Suitcase carry
15 TTB

CrossFit Strength:
Accessory
3 Sets
5/5 KTB Windmill
15/15m Suitcase carry

Strength
Bench Press
3-3-3-3-3
in 15:00 Build a heavy set of 3

Metcon
3 Rounds For Time:
35 Double Unders
10 Dual DB Step Ups 22.5/15kg
4 Devills Press
9:00 TC

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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)