Wednesday - 240822

Dov Panda

Aug 24, 2022 — 1 min read

Strength:
Weighted Pullups
5-5-5-3-3-3
*rest as needed between sets

Metcon:
AMRAP in 15min of:
Run 200m w/DB (#22.5/15,x1)
16 DB Hang Snatches (#22.5/15,x1)
12 DB Overhead Lunges (#22.5/15,x1)

Gymnastics:
Skill- Kipping Pull Up/ C2B/ Bar Muscle Up

Strength-20 Min Emom:
Min 1- 3 Arch Pull/ False Grip Ring Row
Min 2- 20-30Sec Box L-Hold
Min 3- Max Chin Ups
Min 4- 8/8 Bottoms Up KB Press
Min 5- Rest.

Endurance:
AMRAP in 35min of:
20 KB Swings (#16/12)
20/16 Cal Row
20 X-Ups
20 Box Dips
20 KB Box Step-ups (#16/12,x1)

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Friday - 291124

Friday - 291124

CrossFit WOD: Strength: E3MOM for 15min: Split Jerk 3-3-3-3-3 Metcon: For time: Run 400m Then 21-15-9: Duel KB Russian Swings (#24/16,x2) Duel KB Front Rack Lunges Then Run 400m Weightlifting: Part 1: 5-6 sets: 1 Tall Snatch 1 Drop Snatch 40-50% Part 2: Snatch Deadlift Below the knee

Thursday - 281124

Thursday - 281124

CrossFit WOD: Strength: Front Squat 5-5-5-5 Metcon: For time: 5 Rope Climbs 30 DB Snatch (#22.5/15,x1) 60 DB Situps (#22.5/15,x1) 30 DB Snatch 5 Rope Climbs Endurance: EMOM for 36min: 1 - Jumping Lunges 2 - Cal Bike/Row 3 - Plate G2OH (#15/

Wednesday - 271124

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

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