Wednesday - 120325

Dov Panda

Mar 12, 2025 — 1 min read

CrossFit W.O.D:
Strength:
E2MOM for 12min
1 Snatch Pull
1 Squat Snatch
1 Overhead Squat

Metcon:
6 Rounds for time:
15 Pull-ups
10 Power Cleans (#43/30)
10 Burpees over bar
15 Push press (#43/30)

CrossFit Strength:
Part A:
Romanian Deadlift
18min find heavy 3 rep

Part B:
3-4 sets:
8/8 Single leg KB deadlift

Metcon:
3 Rounds for time:
6 Sandbag Over Shoulder (#75/45)
5 Burpees
12 Overhead Plate Sit-ups (#20/15)
5 Burpees

Tuesday - 110325

CrossFit W.O.D: Strength: Pause Back Squat 4-3-3-2-2 *2 sec’ Pause at the bottom Metcon: 5 Rounds for time: 20 Db Overhead Lunges (#22.5/15,x1) 15 Sit-ups 4 Bar Muscle-ups Endurance: 3 Rounds: 5min AMRAP of: 10x10 Shuttle run 10 wallballs (#10/6) -1min rest- 5min AMRAP

Monday - 100325

CrossFit W.O.D: Strength: Weighted Pull-ups 4-4-3-2-2 + 30 sec L-sit (box/Kbs/Ring) Metcon: 11min AMRAP of: 1-2-3-4-5… Rope Climb 10-12-14-16… Deadlift (#100/70) Endurance: EMOM For 40min: 1. Box jump over 2)KB sumo deadlift high pull (#16/12) 3)Medball Cleans (#10/6) 4)Medball Sit-ups (#10/

Sunday - 090325

CrossFit W.O.D: Strength: 14min find heavy complex: 2 Squat Clean 1 Split Jerk Metcon: For Time: 2-4-6-8-10-12 Burpees to target Ring dips *After Each set 50 double unders CrossFit Strength: Part A: 18min Build up to 2 rep heavy for Pause Front Squat Part B: 8/8 Tempo

Starday - 070325

OPEN-25.2: For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes ♀ 65, 75, 85 lb (29, 34, 38 kg) ♂ 95, 115, 135 lb (43, 52, 61 kg)

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Tuesday - 110325

Monday - 100325

Sunday - 090325

Starday - 070325