Thursday 151026

Dov Panda

15 Oct 2026 — 1 min read

CrossFit W.O.D
Strength:
On A 14:00 Min Running Clock, Build Up For The Following Complex:
1 Snatch Pull
1 Squat Snatch
1 OverHead Squat

Metcon:
For Time:
Cash In: 1,600m Run
Into:
100 Back Extensions
100 Sit-Ups
Split However

CrossFit Endurance
E04:00MOMx9 Alternating Rounds:
1.)21/18 Cals Row
20 Burpees To Target
2.)400m Run
30 WallBall Shots #10/6kg
3.) 15/12 Cals Echo Bike
40 Tuck-Ups

CrossFit Strength
Part A:
Bench Press
5-5-4-4-3-3

Part B:
E04:00MOMx4 Supersets:
6-8 Strict HSPU
6-8 Strict Toes To Bars
40 Sec Weighted Plank

Part C:
3 R.F.T:
25M 2KB Front Rack Carry #2X24/16
12 2KB Front Rack Squats

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Wednesday 141026

Wednesday 141026

CrossFit W.O.D Strength: Weighted Push Ups 5-5-3-3-3 00:30 Sec Farmer's Wall-Sit In Between Sets Metcon: 18:00 Min AMRAP: 15 WallBall Shots #10/6kg 12 Box Jump Overs #60/50cm 9 Hand Release Push Ups CrossFit Strength Part A: Front Rack Reverse Lunges 8-6-6-4-4 (Total)

Tuesday 131026

Tuesday 131026

CrossFit W.O.D Strength: Front Squats 3-3-3-2-2-2 Metcon: 5 R.F.T: 15/12 Cals Echo Bike 9 Hang Power Cleans #50/35KG 6 STOH CrossFit Endurance 40:00 Min AMRAP: 400m Run 30 Plate GTOH #15/10kg 60 Sit-Ups 30 Alt. Plate OH Lunges 60 Alt. Plate Russian

Monday 121026

Monday 121026

CrossFit W.O.D Strength: Weighted Pull Ups 3-3-2-2-1-1-1 Metcon: 16:00 Min EMOM, For Max Reps: 1.)Alt. 1DB Snatch #1x22.5/15kg 2.)Burpees Over The DB 3.)Jump Squats 4.) Pull Ups CrossFit Endurance 36:00 Min EMOM (For max Reps): 1.) Cals Echo Bike 2.) Tuck-Ups

Sunday 111026

Sunday 111026

CrossFit W.O.D Strength: T&G Power Cleans 5-4-4-3-3-2-2 Metcon: For Time: 21-15-9 Cals Row Thrusters #43/30kg Every 02:00, Including 00:00: Perform 30 Double Unders. CrossFit Strength Part A: Strict Press 5x5 Part B: E04:00MOMx3 Sets: 5\5 2DB Box Step Ups :20 Sec