Crossfit Passaic Valley » Workout Of the Day

Friday, November 10, 2017

Rest / Make-up / Mobility

For time:
30 Calorie assault bike
1 mile Run
1,000m Row
30 Calorie assault bike

2 rounds for time of:
20 Box jumps (30″/24″)
5 Muscle-ups
30 Box jumps (24″/20″)
5 Muscle-ups
40 Box jumps (20″/16″)
5 Muscle-ups

Skill / Strength
Hang snatch

Conditioning
AMRAP in 9 minutes of:
9 Front squats (95#/65#)
9 Push press (95#/65#)
9 Thrusters (95#/65#)

Rest / Make-up / Mobility

4 rounds for time of:
18 Overhead squats (95#/65#)
18 Pull-ups
200m Run

5 Rounds for time:
12 Deadlift (155#/105#)
9 Hang power cleans (155#/105#)
6 Push press (155#/105#)
30 Sit ups

Rest / Make-up / Mobility

Skill / Strength
Back squat

Conditioning
Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-Unders

For time:
500m Row
30 Bench press
1,000m Row
20 Bench press
2,000m Row
10 Bench presses