Wednesday - 200923

Dov Panda

Sep 20, 2023

CrossFit WOD
Strength:
5 Sets:
3 Bent Over Barbell Row
20-30m Suitcase Carry - Each arm
Rest as needed
15:00 TC

Metcon:
6 Rounds For Time:
2 Rope Climbs
4 BOTB
3-6-9-12-15-18 Front Squats 60/40kg
18:00 TC

Endurance:
Metcon:
AMRAP 45:00
20 Burpee Box Jump
30 WallBall 10/6kg
20 Ring Row
30 Medball Russain Twist
20 Push Ups

CrossFit Gymnastics:
Skill
Kipping Ring MU
-False Grip & Pull
-Transition
-Kipping Dip

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