Wednesday - 210525

Dov Panda

May 21, 2025 — 1 min read

CrossFit W.O.D:
Strength:
4 Super set:
5 Weighted Pull-ups
+
2/2 Turkish get up

Metcon:
E2.5MOM for 10min:
30 Double unders
10 Ring Dip
5 Hang power Snatch (#50/35)

CrossFit Strength:
Part A:
Bench Press
5-4-3-3-2-2

Part B:
4 sets:
6-8 Explosive Plate push-ups

Metcon:
3min AMRAP of:
4 Sandbag over shoulder (#75/45)
8 Sandbag Squat (#75/45)

-1min Rest-

3min AMRAP of:
8 Dual DB Snatch (#22.5/15x2)
5 Burpee Over DB

Tuesday - 200525

CrossFit W.O.D: Strength: E1.5MOM for 12min 2 Hang Squat Clean Metcon: 6 Rounds For time: 15/12 Cal Row // 12/9 Cal Bike 10 Push-press (#50/35) 10 Chest to bar Endurance: 5 Rounds for time: 600m Run 15 Toes-to-bar 15 Burpees 15 DBs Step-up overs (#15/

Monday - 190525

CrossFit W.O.D: Strength: Behind the neck Lunges 8-6-6-4-4 Metcon: 10 Rounds for time: 5 Power Clean (#50/35) 5 Burpees over bar Endurance: 42min AMRAP of: 5 Wall Walk 10 Devil press (#15/10x2) 20 Wallball (#10/6) 30/24 cal Row //24/18 cal Bike Gymnastics: Skill:

Sunday - 180525

CrossFit W.O.D: Strength: 15min find to RM3 for the Push Press Metcon: 20min AMRAP: 400m Run 5 Bar muscle ups 10 Handstand push-ups 15 Goblet Squat (#32/24) CrossFit Strength: Part A: 20min Build up to RM2 Behind The Neck Lunges (1 rep each leg) Part B: 3

Saturday - 170525

CrossFit W.O.D: Strength: Front Squat 5-4-4-3-3 Metcon: 5 Rounds for time: 200m run 15 DBs Hang squat clean (#22.5/15x2) 5 Sandbag clean (#75/45)

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Tuesday - 200525

Monday - 190525

Sunday - 180525

Saturday - 170525