Tuesday - 200623

Dov Panda

Jun 20, 2023 — 1 min read

CrossFit WOD:
Strength:
Weighted Pullups
4-4-3-3-2-2

Metcon:
3 Rounds for time:
Run 400m
7 Overhead Squats (#60/40)
30 Pushups

Endurance:
AMRAP in 35min of:
10-20-30-40...
Burpee Box Step-overs (#15/8,x2)
Cal Row
Knees-to-elbows

CrossFit Strength:
Part 1: 25 min
Romanian Deadlift
6 sets:
8-8-8-5-5-5 RDL
50-65% from 1RM Deadlift

After each set:
5/5 Single arm Z-press
10 Straight Arm Banded Lat Pull Down

Part2: Heavy metcon
21-15-9
Front squat 60/40 kg
Ring Dips
Time cap: 9 min

Part 3:
Accumulate:
3 min Double KTB OH Carry hold

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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)