Wednesday - 110625

Dov Panda

Jun 11, 2025 — 1 min read

CrossFir W.O.D:
Strength:
Weighted Pull-ups
5-4-3-3-2
+
8 Dual DB z-press

Metcon:
16min AMRAP of:
10 Front Squat (#60/40)
15 Box Jump overs
20 DB Snatch (#22.5/15,x1)

CrossFit Strength:
Part A:
Deficit Deadlift
6-6-6-4-4-4

Part B:
3 Sets:
10-15 Heel elevated goblet squat
+
5 reverse nordic

Metcon:
3 Rounds for time:
10 Dual KB Hang Clean (#24/16,x2)
20 Double unders
10 Dual KB Front Squat (#24/16,x2)
20 Double unders

Thursday - 120625

CrossFit W.O.D: Strength: Front Squat 5-4-4-3-3 Metcon: 2 Rounds For Time: 20 Strict Pull-ups 40 Dual DB Shoulder to overhead (#22.5/15,x2) 60 Wall-balls (#10/6) 80 KB Sumo Deadlift high pull (#24/16) Endurance: 40min AMRAP of: 15 Box Jump overs 20 DB Snatch (#15/

Tuesday - 100625

CrossFir W.O.D: Strength: 15min Build Heavy complex 1 Squat Clean 1 Push Jerk 1 Front Squat Metcon: 11min AMRAP of: 30 Double unders 6 Hang Power Snatch (#50/35) 3 Overhead Squat (#50/35) 15 Sit-ups Endurance: 6 Rounds For time: 400m Run 25 Plate Ground-to-overhead (#20/15)

Monday - 090625

CrossFit W.O.D: Strength: Good Morning 8-8-6-6-6 Metcon: 10 Rounds For time: 5 Dual DB Thruster (#22.5/15,x2) 5 Toes-to-bar 5 Burpees to target Endurance: 3 Rounds of: 6Min AMRAP of: 15/12 Cal Row // 12/9 Cal Bike 15 Wallballs (#10/6) 10 Medball Sit-ups (#10/

Sunday - 080625

CrossFit W.O.D: Strength: pause Push press 4-4-4-3-3 *2 sec pause in the dip Metcon: 5 Rounds For time: 2 Legless Rope Climb 400m Run 10 Hang Clean & Jerk (#50/35) CrossFit Strength: Part A: Bench press 5-5-4-4-3-3 Part B: 4 Super sets: 8-10 Dual DB Z-press + 3-5

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Thursday - 120625

Tuesday - 100625

Monday - 090625

Sunday - 080625