Wednesday - 260723

Dov Panda

Jul 26, 2023 — 1 min read

CrossFit WOD:
Strength:
E2MOM for 12min:
Push-Jerk + Split Jerk (2+1)

Metcon:
"Fight Gone Bad"
3 Rounds for reps:
1min Wallballs (#10/6)
1min Sumo Deadlift High-Pulls (#35/25)
1min Box Jumps
1min Push-Press (#35/25)
1min Row (calories)
1min Rest

Endurance:
4 Rounds for time:
20 KB Thrusters (#16/12,x1)
40 Double Unders
20 KB Swings
40 Double Unders
20 Toes-to-bar
40 Double Unders

Gymnastics:
Skill- False Grip Ring Row/ False Grip Pull Up/ Strict Ring MU

Strength-20 min Emom:
Min 1- 3 Arch Pull/ 6 False Grip Ring Row
Min 2- 2 Dragon Flags
Min 3- 10 Reverse Bicep Curl
Min 4- Max Push Up(DB’s/Floor/Box)
Min 5- Rest

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