Wednesday - 041023

Dov Panda

Oct 4, 2023 — 1 min read

CrossFit WOD
Strength:
Back Squat
5-5-3-3-2-2
TC 16:00

Metcon:
AMRAP 15
400m Run
6/6 DB Hang Squat Cleans 22.5/15kg x 1 DB
15 Box Jumps

Endurance:
Metcon:
AMRAP 45:00
20 Wallball 10/6kg
100 Single Unders
20 Wallball
500m Row / 30Cal Bike

CrossFit Gymnastics:
Skill- False Grip Ring Row/ False Grip Pull Up/ Strict Ring MU

Strength
20 min Emom:
Min 1- 3 Arch Pull/ 6 False Grip Ring Row
Min 2- 2 Dragon Flags
Min 3- 10 Reverse Bicep Curl
Min 4- Max Push Up(DB’s/Floor/Box)
Min 5- Rest

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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