Crossfit Passaic Valley

Thursday, December 12, 2024

Skill / Strength
Snatch

Conditioning
Every 3 minutes for seven sets:
5 Hang power snatches (135#/95#)
15 Burpees

For time:
21 Shoulder to overhead (115#/75#)
21 Calorie row
15 Shoulder to overhead (115#/75#)
15 Calorie row
9 Shoulder to overhead (115#/75#)
9 Calorie row
15 Shoulder to overhead (115#/75#)
15 Calorie row
21 Shoulder to overhead (115#/75#)
21 Calorie row

Tuesday, December 10, 2024

Strength
Squat

Conditioning
3 Rounds for time of:
50 Double unders
10 Strict pull ups
20 One arm KB swings (53#/35#)

Monday, December 9, 2024

Rest

Sunday, December 8, 2024

For time:
5 Rope climbs
-THEN-
4 Rounds of:
Run 400m
30 Dumbbell bench press (100#/70#)
-THEN-
5 Rope climbs

Saturday, December 7, 2024

EMOM for 24 minutes:
15/10 Calorie assault bike
15 Box jumps (24″/20″)
25 Sit ups
5 Overhead squats (155#/105#)

Friday, December 6, 2024

Rest

Thursday, December 5, 2024

For time:
15 Devil press (50#/35#)
20 Wall ball (20#/14#)
12 Devil press (50#/35#)
20 Wall ball (20#/14#)
9 Devil press (50#/35#)
20 Wall ball (20#/14#)
6 Devil press (50#/35#)
20 Wall ball (20#/14#)
3 Devil press (50#/35#)
20 Wall ball (20#/14#)

Wednesday, December 4, 2024

3 Rounds for time of:
3 Chest to bar pull ups
50′ Overhead plate carry (45#/35#)
6 Chest to bar pull ups
50′ Overhead walking lunge (45#/35#)
9 Chest to bar pull ups
50′ Plate push (45#/35#)