Crossfit Passaic Valley » Workout Of the Day

Tuesday, January 17, 2023

Strength
Squat

Conditioning
Death by pull ups

Rest

4 Rounds for time of:
400m Run
12 Burpees
12 Wall ball (20#/14#)
12 Burpees

For time:
20 Deadlift
15 Hang power cleans
10 Push jerk

16 Deadlift
12 Hang power cleans
8 Push jerk

12 Deadlift
9 Hang power cleans
6 Push jerk

8 Deadlift
6 Hang power cleans
4 Push jerk

4 Deadlift
3 Hang power cleans
2 Push jerk

RX weights – 155#/105#

Rest

Hang squat clean

“Angie Ladder”
1 -> 10 -> 1 reps of:
Pull up
Push up
Sit up
Squat

Strength
Squat

Conditioning
AMRAP in 2 minutes of:
20 Double unders
10 Toes to bar
Max shoulder to overhead (185#/135#)
Rest 1 minute between rounds

Continue until 20 total shoulder to overhead have been completed.

Rest

30 Wall walks for time.
Rest 3 minutes
30 Box jumps (30″/24″) for time.
Rest 3 minutes
30 Hang power snatch (95#/65#) for time.