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

Sunday - 310825

CrossFit W.O.D: Strength: Overhead Squat 4-4-3-3-3 Metcon: 5 Rounds For time: 400m Run 20 Wallball (#10/6) 5 Hang Power Clean (#80/50) CrossFit Strength: Part A: Bench Press 18min Build up to RM3 Part B: 4 super set: 3-5 Handstand push-up-cest to wall + 30m Heavy Dual DB

Saturday - 300825

CrossFit W.O.D: Strength: Back Squat 5-5-5-3-3 Metcon: 5 Rounds For Time: 10x10m Shuttle run 10 Burpees to-target 10 Alt. Devil Press (#22.5/15x1) 5 Sandbag Clean (#75/45)

Friday - 290825

CrossFit W.O.D: Strength: Pendlay Row 8-8-5-5-3-3 Metcon: For Time: 25 Tuck-ups 120 Air Squat 25 Tuck-ups 80 DB Snatch 25 Tuck-ups 40 Pull-ups Weightlifting: Part A: BTN Push Press+Snatch Balance+OH squats 3x(3+2+2)@40-50% 3x(2+2+1) @50-60% Part B: 3 Pauses Squat

Thursday - 280825

CrossFit W.O.D: Strength: Every 2min for 16min: 1 Clean&Jerk (any style) Metcon: 12min EMOM of: 1min- Cal Row/Bike 2min- Thruster (#43/30) 3min- Wall walks Endurance: 36min AMRAP of: 15 Box Jumps over 20 KB Swing (#16/12) 15 Goblet Squat (#16/12) 3 Wall

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Sunday - 310825

Saturday - 300825

Friday - 290825

Thursday - 280825