Friday 100726

Dov Panda

10 Jul 2026 — 1 min read

CrossFit W.O.D
Strength:
E03:00MOMx5 Sets:
8\8 1DB Tempo Bent Over Rows @1231
00:20 Sec Side Plank Per Side

Metcon:
2 Rounds For Time:
800m Run
40 Wallball Shots #10/6kg

CrossFit Weightlifting
Part 1:
6 sets:
2 Hang Muscle Snatch
1 High Hang Snatch
40-50%

Part 2:
Hang Snatch Pull
Below the knee Snatch
OH Squat
5 x 1+2+1 65-75 %
7 x 1+1+0 80-90%

Part 3:
Tempo squat Clean
Hang Clean
Jerk
6 x 1+1+2 65-75%
6 x 1+1+1 80-90%
**Tempo- 3 sec to knee level

Part 4:
Tall Jerk
6 x 3
40-55%

Thursday 090726

CrossFit W.O.D Strength: On a 20:00 Min Running Clock, Build Up to a 1RM Deadlift Metcon: 3 R.F.T: 10 Hang Power Cleans #60/43kg 10 Front Squats 10 Pull Ups CrossFit Endurance 4 Rounds For Time: 9 Toes To Bars 12 2KB STOH #2x16/12kg

Wednesday 080726

CrossFit W.O.D Strength: E02:00MOMx8 Sets: 2 Squat Snatch Metcon: 20:00 Min EMOM For Max reps: 1.) Hang Power Snatch #43/30kg 2.)Burpees Over The Bar 3.)Cals Row 4.) HSPU 5.) Rest CrossFit Strength Part A: Strict HSPU E02:30MOMx5 Sets: @1RIR Part B: 3

Tuesday 070726

CrossFit W.O.D Strength: Push Press 5x5 Metcon: 10:00 Min AMRAP: 8 2DB Box Step Overs #2.22.5/15kg 16 Box Jumps 64 Double Unders CrossFit Endurance For Time: 50-40-30-20-10 Push Ups MedBall Cleans #10/6kg Tuck Ups *100 Double Unders In B\W Sets

Monday 060726

CrossFit W.O.D Skill: 15:00 Min Rope Climb Practice Metcon: For Time: 1, 1-2, 1-2-3..Etc.: 1.) Rope Climb 2.) WallWalks 3.) Deadlifts #100/70kg 4.) Lateral Burpees Over The Bar 5.) Toes To Bars 6.) Jumping Lunges 7.) Air Squats 8.) V-Ups 9.) Push Ups 10.) Bar

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Thursday 090726

Wednesday 080726

Tuesday 070726

Monday 060726