Sunday 050426

Dov Panda

05 Apr 2026 — 1 min read

CrossFit W.0.D
Strength:
Weighted Chin Ups
5-5-5-3-3-3
30 Sec Weighted Wall Sit B\W Sets.

Metcon:
21-15-9
Cals Bike
Toes To Bars
2DB Hang Squat Cleans #2x22.5/15kg

CrossFit Strength
Part A:
Weighted Dips
5-5-4-4-3-3
5 Strict Pull Ups In Between Sets
Part B:
3 SuperSets:
10 1.5 Goblet Cyclist's Squats
8\8 Single Legged KB Dealifts
30 Sec Weighted Hollow Hold
Part C:
02:00 Min EMOMx3 Rounds:
18 Dual DB Thrusters #22.5/15kg
Into:
Max Distance 2DB OverHead Walking Lunges
01:00 Min Rest B\W Sets

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Saturday 040426

Saturday 040426

CrossFit W.O.D Strength: 15:00 Min Build Up to The Following Complex: (High Pull + Hang Snatch + OHS) (1+1+1) Metcon: 10 Rounds For Time: 10 2DB Deadlifts #2x22.5/15kg 10 2DB Front Rack Reverse Lunges 10 Lateral Burpees Over 1DB

Friday 030426

Friday 030426

CrossFit W.O.D Skill: 14:00 Min Practice Double Unders Metcon: 15:00 Min EMOM: 1.) Double Unders 2.) Sit-Ups 3.)Push-Ups

Thursday 020426

Thursday 020426

CrossFit W.O.D CrossFit Strength: Strict Press 6x5 Metcon: 5 Intervals, 1:1 Work\Rest: 200m Run 15 2KB Thrusters #24/16kg CrossFit Endurance Part A: 16:00 Min Amrap: 500\400m Row 16 Plate OverHead Sit-Ups #1X15/10kg 12 Plate GTOH 10 Burpees To Plate Rest 03:00

Wednesday 010426

Wednesday 010426

CrossFit W.O.D Strength: E03:00MOMx4 Sets: 6\6 Bulgarian Split Suqats 30 Sec Weighted Hollow Rocks Metcon: "Nate" 20:00 Min Amrap: 2 Ring Muscle Ups 4 HSPU 8 Russian KB Swings #32/24kg CrossFit Strength Part A: Bench Press 5-5-4-4-3-3 Part B: E04:00MOMx4 Supersets: