Tuesday - 300124

Dov Panda

Jan 30, 2024

CrossFit WOD:
Skill:
20min Handstands Practice

Metcon:
“Fight gone bad”
3 Rounds for reps:
1min Wallball Shots (#10/6)
1min Sumo-Deadlift High-Pulls (#35/25)
1min Box Jumps
1min Push-Press (#35/25)
1min Row (calories)
1min Rest

Endurance:
In Pairs, AMRAP in 32min of:
Partner 1: Bike 30/24 Calories
Partner 2: AMRAP:
3 Burpee Box Jumps
6 Goblet Lunges (#16/12)
9 V-Ups
*Switch when partner 1 is done with the bike

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

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

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

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

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Saturday - 270724

Friday - 260724

Thursday - 250724

Wednesday - 240724