Crossfit Passaic Valley » Workout Of the Day

Saturday, May 14, 2022

4 Rounds for time of:
20 Overhead squats (115#/75#)
20 Box jumps (24″/20″)

Rest

5 Rounds for time of:
300m Run
30 Double unders
15 Bench press (155#/105#)

Strength
Back squat

Conditioning
AMRAP in 5 minutes of:
9 DB snatch (50#/35#)
9 CTB pull ups
-THEN-
AMRAP in 5 minutes of:
9 Calorie assault bike
9 Pull ups

For time:
1 Mile run
-THEN-
3 Rounds of:
15 Deadlift (225#/155#)
10 Handstand push ups
-THEN-
1 Mile run

Rest

300 Weighted box step ups for time.
Every 3 minutes perform 9 burpees.

Prescribed weights / box heights:
20#/14# Vest
24″/20″ Box

For total time.
3 Rounds of:
5 Push jerk (185#/135#)
10 Air squats
-THEN-
50 Toes to Bar
-THEN-
5 Rounds of:
3 Push jerk (185#/135#)
10 Air squats

Rest

Skill / Strength
Headstand – Freestanding HSPU

Conditioning
For time:
45 KB swings (70#/53#)
400m Run
35 KB swings (70#/53#)
400m Run
25 KB swings (70#/53#)
400m Run
15 KB swings (70#/53#)