Wednesday - 100523

Dov Panda

May 10, 2023 — 1 min read

CrossFit WOD:
Strength:
Back Squat - 20min build up to an RM1

Metcon:
AMRAP in 12min of:
6 HSPU
6 Box Jumps
6 KB Front Rack Lunges (#24/16,x2)

Endurance:
AMRAP in 35min of:
1 Stairs Ascend
10-20-30-40...
Jump Squats
Situps
Double Unders

Gymnastics:
‏Skill- Skin The Cat & Dragon Flag

‏Strength- 20 Min Emom:
‏Min 1- 3 Arch Pull/ 6 False Grip Ring Row
‏Min 2- 2 Dragon Flags
‏Min 3- 20-30 Sec Static Chin Up
‏Min 4- Max Ring/Bar Dips
‏Min 5- Rest

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

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

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

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)

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Wednesday - 271124

Tuesday - 261124

Monday - 251124

Sunday - 241124