Wednesday241225

Dov Panda

Dec 24, 2025 — 1 min read

CrossFit W.O.D

Strength:
On A 12:00 Min running Clock, Build Up to a 3RM Tng Power Cleans

Metcon:
20:00 Min AMRAP:
5 Power Cleans #43/30
10 Lateral Burpees over the bar
15 Jump Squats

CrossFit Strength

Part A:
Weighted Dips
5-5-4-4-3-3
Part B:
3-4 Supersets:
5 Paused Narrow Grip Bench Press (2 sec pause at the bottom of each rep)
+
1KB 8\8 Single Legged RDL @2RIR ACROSS
Part C:
3 Supersets:
5\5 Hanging Around the world
5 Sandbag Cleans #70/45
10 2KB STOH #2x24/16

Tuesday 231225

CrossFit W.O.D Strength: Paused front Squats 4-4-3-3-2-2 (2 sec Pause at the bottom of each rep) Metcon: 3 R.F.T: 400m Run 15 Toes To Bars 9 Thrusters #43/30 CrossFit Endurance Part 1: C2 Rower: 500m Test For Time speed Rest 03:00 min Into 3

Monday 221225

CrossFit W.O.D Skill: 15:00 Min Handstand Practice Metcon: E02:00MOMX6 Rounds: 2 Ring Muscle Ups 4 Burpee Box Jumps#60/50cm 8 2DB Devil's Press #2x22.5/15kg CrossFit Endurance 40:00 Min EMOM: 1.) 20 Walking Lunges 2.) 15 Plate GTOH #15/10 3.

Sunday211225

CrossFit W.O.D Strength: Strict Press E02:30MOM x 5 Sets: 5 Reps, Build up for a heavy 5 for the day Metcon: For Time: 10 Hang Clusters #40/30 20 C2b Pull Ups 30 Push Ups 40 Sit-ups 50 Double Unders 61 KB Swings #16/24 50 Double

Saturday 201225

CrossFit W.O.D Strength: Tempo Bench Press 5-5-4-4-3-3 @32X1 Metcon: For Time: 40 Push-Ups 60 Double Unders 80 Air Squats 40 Sit Ups 60 Double Unders 80 Alt. Lunges

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Tuesday 231225

Monday 221225

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Saturday 201225