Wednesday - 060825

Dov Panda

Aug 6, 2025 — 1 min read

CrossFit W.O.D:
Strength:
Split Jerk
4-4-3-3-2-2

Metcon:
For Time:
500/400m Row // 26/18cal Bike

6 Rounds for time:
15 KB Sumo Deadlift High-pull (#24/16x1)
8/8 KB Hang Snatch (#24/16x1)

500/400m Row // 26/18cal Bike

CrossFit Strength:
Part A:
Sumo Deadlift
5-5-4-4-3-3

Part B:
3 Sets:
8/8 Bulgarian split squat

Metcon:
7min AMRAP of:
5 Devill Press (#22.5/15x2)
10 Burpees
7 Dual DB Snatch (#22.5/15x2)
10 V-ups

Tuesday - 050825

CrossFit W.O.D: Strength: Front Squat 3-3-3-2-2-2 Metcon: 3 Rounds for time: 10 Thruster (#60/40) 15 Burpees to target 15 Pull-ups Endurance: 10 Rounds for time: 200m Run 10 Wall Ball (#10/6) 15 Medball Sit-ups (#10/6) 10 knee to elbows

Monday - 040825

CrossFit W.O.D: Strength: 5 Super sets: 8/8 Dual KB Gorilla row + 20-30 Sec L-sit Metcon: 11min AMRAP of: 1 Legless rope climb 10 Dual DB Step-up (#22.5/15x2) 20 Jumping Lunges CrossFit Strerngth: Part A: Push Press 5-5-5-3-3-3 Part B: 3-4 Super set: 3-5 Weighted pull-up

Sunday - 030825

CrossFit W.O.D: Strength: Every 2.5min For 15min build heavy complex of: 3 Hang Power clean 2 Front squat 1 Push Jerk Metcon: 8min AMRAP of: 20 KB Russian Swing (#32/24) 12 KB Goblet Squat (#32/24) -1min Rest- 8min AMRAP of: 50 Double unders 5-10-15-20… Deadlift

Saturday - 020825

CrossFit W.O.D: Strength: Bench Press 5-5-5-5-5 Metcon: 7 Rounds For time: 200m Run 20m Overhead Walking Lunges (#22.5/15x1) 20 Tuck-ups

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Tuesday - 050825

Monday - 040825

Sunday - 030825

Saturday - 020825