Wednesday - 190225

Dov Panda

Feb 19, 2025 — 1 min read

CrossFit W.O.D:
Strength:
E2MOM for 12 Min:
1 Power Snatch
1 Hang Power Snatch

Metcon:
EMOM 20min for max rep:
min 1- Cal row/bike
min 2- DBs Step up over (#22.5/15,x2)
min 3- DB Overhead Lunge (#22.5/15,x1)
min 4- Toes to bar

CrossFit Strength:
Part A:
Sumo Deadlift
5-5-5-3-3-3

Part B:
3 set
8/8 Tempo Bulgarian Squat (@32x2)

Metcon:
EMOM for 10min:
1-Max Sandbe Clean (#75/45)
2-Max KB Goblet Step up (#24/16)

Friday - 210225

CrossFit W.O.D: Strength: Pause Front Squat 4-4-3-3-2-2 *Every rep 4 sec in the bottom Metcon: 10min AMRAP of: 7 Hang Clean & Jerk (#50/35) 30 Double unders 7 Front Squats (#50/35) 30 Double unders Weightlifting: 3 Pos. Snatch DL Pausing High Hang Snatch 7 x 1+

Thursday - 200225

CrossFit W.O.D: Strength: Weighted Pull-up 4-3-3-2-2 + 30-40 Sec Starfish Plank (every set change side) Metcon: 7 Rounds For time: 20 KB Swing (#32/24) 10 Burpee to target 5 Ring Muscle-ups Endurance: 42min AMRAP of: 800m run 30M Suitcase Lunges (#15/10x2) 60 Double unders 12 Devil Press

Tuesday - 180225

CrossFit W.O.D: Strength: 5 Set of: Bulgarian Split Squat 6-4-4-3-3 (each leg) + 30 sec Hamstring plank Metcon: 4 Rounds for time: 200m run 1 Legless rope climb 7 Hang Power Snatch (#50/35) Endurance: E2MOM for 36min: 1. 15 Wall Ball + 20 KB Sumo Deadlift High pull (#16/

Monday - 170225

CrossFit W.O.D: Strength: Strict Press 5-5-5-3-3-3 Metcon: 9Min AMRAP of: 8-12-16-20… Dual KBs Front Rack Lunge (#24/16,x2) Pull-ups Endurance: 10 Rounds for time: 500/400m Row // 26/20 Cal Bike 10 Pull ups 15 Box jump overs Gymnastics: Skill: Bar Muscle Up -Hollow+ Arch -Kip -Transition

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Friday - 210225

Thursday - 200225

Tuesday - 180225

Monday - 170225