Wednesday 290426

Dov Panda

29 Apr 2026 — 1 min read

CrossFit W.O.D
Strength:
Deficit HSPU
5-5-5-3-3-3
*Build Up for Range

Metcon:
For Time:
500m Row
30 Burpee Box Jump Overs #60/50cm
500m Row
30 2DB Thrusters #2x22.5/15kg
500m Row
30 2DB Box Step Overs

CrossFit Strength
Part A:
Deadlift 5x5

Part B:
4 SuperSets:
10 Barbell Z-Press
8-10 Weighted Elevated Feet Ring Rows

Part C:
For Time:
15 Thrusters #43/30kg
10 Lateral Burpees Over the Bar
12 Thrusters #50/35kg
10 Lateral Burpees Over the Bar
9 Thrusters #60/42.5kg
10 Lateral Burpees Over the Bar

Tuesday 280426

Crossfit W.O.D Strength: 4 SuperSets Of: 6\6 Bulgarian Split Squats 30 Sec Weighted Wall Squats Metcon: 02:00 Min On\01:00 Min Offx5 Rounds, Amrap: 6 Toes To Bars 6 Hang Power Snatches #43/30kg CrossFit Endurance Part A: 5x500m Row 02:00 Min Rest B\

Monday 270426

CrossFit W.O.D Strength: E02:30MOMx7 Rounds, Build Up For Load: Push Press Push Jerk Split Jerk (1+1+2) Metcon: 10 R.F.T: 1 Rope Climb 3 Burpee Pull Ups 5 HSPU CrossFit Endurance 05:00 Min AMRAP/01:00 Min Rest x 6 Rounds, Alternating AMRAPs:

Sunday 260426

CrossFit W.O.D Strength: Bent-Over Rows 5x6 30 Sec Weighted Hollow Hold B\W Sets. Metcon: 20:00 Min AMRAP: 20 RKBS #32/24kg 30 Double Unders 40 Air Squats 50 Double Unders CrossFit Strength: Part A: Push Press 5-5-5-3-3-3 Part B: E04:00MOMx3 Supersets: 10\10 KB Goblet

Saturday 250426

CrossFit W.O.D Strength: E02:30MOMx6 Rounds, Build Up for Load For the Following Complex: Snatch High Pull Hang Power Snatch Over Head Squat Snatch Balance (1+1+1+1) Metcon: 15:00 Min AMRAP: 15/12 Cals Row 12M 1DB OverHead Walking Lunges #1x22.5/15kg 3 Bar

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Tuesday 280426

Monday 270426

Sunday 260426

Saturday 250426