Thursday 130826

Dov Panda

13 Aug 2026 — 1 min read

CrossFit W.O.D
Strength:
On A 15:00 Min Running Clock:
Build Up For The Following Complex:
1 Squat Clean
1 Front Squat
1 Push Jerk

Metcon:
02:00Min On/ 01:00 Min Off x 5 Sets:
10 Hang Power Cleans #60/43kg
7 HSPU
Into Max Reps:
Abmat Sit-Ups

CrossFit Endurance
Part A:
15:00 Min AMRAP:
500/400m Row
50 Double Unders
30 Sit-Ups

Rest 03:00

Part B:
15:00 Min AMRAP:
1000/800m Bike
15 Box Jump Overs #60/50cm
20 Push-Ups

Wednesday 120826

CrossFit W.O.D Strength: Bent-Over Rows 5x6 Metcon: For Time: 200m 2KB Farmer's Carry #2x24/16kg Into 5 Rounds for Time: 20 Air Squats 10 Push Ups 5 Toes To Bars Into 200m Farmer's Carry CrossFit Strength Part A: Tempo Romanian Deadlift 6-6-4-4 @41X1 (4

Tuesday 110826

CrossFit W.O.D Strength: Back Squats 5-5-3-3-3 Metcon: 4 Rounds For Time: 24/18 Cals Row/18/14 Cals Echo 16 1DB Over Head Lunges #1x22.5/15kg CrossFit Endurance 36:00 Min EMOM, For Max Reps: 1.) Air Squats 2.) Burpee Broad Jumps (In 7.5m Segments) 3.

Monday 100826

CrossFit W.O.D Strength: E02:30MOMx5 Sets: 1 Snatch Pull 1 Hang Squat Snatch 1 Squat Snatch Metcon: 12:00 Min AMRAP: 30 Double Unders 15 V-Ups 15 2KB Deadlifts #2x32/24kg CrossFit Endurance E04:00MOMx6 Alternating Rounds: 1.) 400M Run Into AMRAP: 15 WallBall Shots #10/6kg 12

Sunday 090826

CrossFit W.O.D Strength: 5 SuperSets: 5 Weighted Push Ups 00:20 Sec Hanging L-Sit Metcon: 20:00 Min Amrap: 400m Run 12 Dual DB Box Step Overs #2x22.5/15kg 8 Burpee Box Jumps #60/50cm CrossFit Strength Part A: Weighted Ring Dips 5-5-3-3-3 Part B: 3 SuperSets:

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Wednesday 120826

Tuesday 110826

Monday 100826

Sunday 090826