Friday 080526

Dov Panda

08 May 2026 — 1 min read

CrossFit W.O.D
Strength:
4 SuperSets Of:
10\10 1DB Bent-Over Rows
30 Sec 2KB Front Rack Hold #2x32/24kg

Metcon:
E03:00MOMx4 Rounds:
15/12 Cals Row
10 Front Squats #50/35kg
*Max Lateral Burpees Over The Bar For The Remaining.

CrossFit Weightlifting
Part 1:
Muscle Snatch
High Hang Snatch
(2+2)2x@50-55%
(1+2)2x@55-60%
(0+2)@60-65%

Part 2:
Hang Squat Snatch above Knee
Hang Squat Snatch Below Knee
4x(1+2)@65-70%
4x(2+1)@70-75%
4x(1+1)@75-85%

Part 3:
Squat Clean
Front Squat
Jerk
5x(2+1+1)@75-80%
5x(1+1+1)@80-90%

Part 4:
6 min EMOM:
2 push Jerks
75-80% from Jerk

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Thursday 070526

Thursday 070526

CrossFit W.O.D Strength: Back Squats 5-5-5-3-3-3 Metcon: 20:00 Min EMOM: (For Max Reps) 1.) Push Ups 2.) Plate OH Lunges #20/15kg 3.) Cals Bike 4.)Plate GTOH CrossFit Endurance 40:00 Min AMRAP: 200m Run 10-20-30-40... Air Squats 10 Push Ups (Reach As Far As Possible)

Wednesday 060526

Wednesday 060526

CrossFit W.O.D Strength: 5x5 T&G Cleans Build Up For Load Metcon: 8 Rounds For Time: 8 Box Jumps #60/50cm 8 HSPU CrossFit Strength Part A: Tempo Bent Over Rows @1131 5x5 Part B: 4 Supersets: 8\8 Tempo Goblet Step Ups @1131 10 Skull Crushers

Tuesday 050526

Tuesday 050526

CrossFit W.O.D Strength: Paused Weighted Chin Ups 3-3-2-2-1-1 *2 Sec Hold At the Top Of Each rep Metcon: 15:00 Min AMRAP: 400m Run 30KB Swings #24/16kg CrossFit Endurance 12:00 Min AMRAP: 500/400m row 20 Plate Overhead Sit-Ups #15/10kg 10 Burpees To Plate 02:

Monday 040526

Monday 040526

CrossFit W.O.D Strength: Back Rack Reverse Lunges 10-10-8-8-6-6 Metcon: For Time: 20 Hang Cleans #80/50kg 40 V-Ups 60 1DB Box Step Ups #1x22.5/15kg *Split As You Like CrossFit Endurance E08:00MOMx5 Rounds: 400m Run 20 Wallball Shots #10/6kg *Max Cals Row For the Remaining