Crossfit Passaic Valley

Wednesday, January 3, 2024

Skill / Strength
Snatch

Conditioning
3 Rounds for time of:
500m Row
14 Box jumps (30″/24″)
7 Overhead squats (155#/105#)

Tuesday, January 2, 2024

Strength
Deadlift

Conditioning
AMRAP 15 minutes of:
5 Toes to bar
10 Push-ups
15 Squats

Sunday, December 31, 2023

EMOM for 10 minutes:
10 Burpees
Max double unders in the time remaining

Saturday, December 30, 2023

Wearing a 20-lb. vest, 6 rounds for time:
200m Run
20 pull-ups
40 Front-rack lunges (75#/55#)

Thursday, December 28, 2023

Skill
Handstand walk

Conditioning
AMRAP in 15 minutes of:
500m Row
10 Wall walks
1,000m Bike

Wednesday, December 27, 2023

For time:
1 Round of “DT”
1 Rope climb
1 Round of “DT”
2 Rope climbs
1 Round of “DT”
3 Rope climbs
1 Round of “DT”
4 Rope climbs
1 Round of “DT”
5 Rope climbs

Complete each round for time. Rest 2 minutes between rounds.
Round 1:
9 Back squats (250#/175#)
45 Sit ups
45 Double unders
Round 2:
7 Back squats (250#/175#)
35 Sit ups
35 Double unders
Round 3:
5 Back squats (250#/175#)
25 Sit ups
25 Double under