Wednesday - 310822

Dov Panda

Aug 31, 2022 — 1 min read

Strength:
E2MOM for 16min:
Clean Pull + Hang Power Clean + Hang Squat Clean + Front Squats (1+2+1+2)

Metcon:
For time:
27-21-15-9-3 reps of:
Russian KB Swings (#32/24)
KB Box Step-ups (#32/24,x1)
Pushups

Gymnastics:
Skill- Skin The Cat

Strength- 20 Min Emom:
Min 1- 3 Arch Pull/ 6 False Grip Ring Row
Min 2- 15 GHD Sit Ups/ 25 V. Ups
Min 3- 20-30 Sec Static Chin Up
Min 4- Max Ring Dips/ Banded

Endurance:
AMRAP in 40min:
1-2-3-4-5-6... +1
Burpees
Wallballs (#10/6)
Cal Row
V-Ups

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

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

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

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Friday - 291124

Thursday - 281124

Wednesday - 271124

Tuesday - 261124