Crossfit Passaic Valley » Workout Of the Day

Tuesday, September 14, 2021

Strength
Pause back squat

Conditioning
AMRAP in 8 minutes of:
4 Toes to bar
4 Pistols
4 Chest to bar pull ups

*Each round increases by 4 reps per movement

Rest

27 -21-15-9 reps of:
KB swings (70#/53#)
Burpees

9 Rounds for time of:
11 Thrusters (95#/65#)
11 Box jumps (24″/20″)

Rest

Skill / Strength
Handstand

Conditioning
AMRAP in 21 minutes of:
21 Calorie assault bike
15 Pull ups
9 Handstand push ups

Strength / Skill
Ring dip

Conditioning
For time:
100 Sit ups
-THEN-
4 rounds of:
30 Double unders
15 Med ball cleans (20# / 14#)
-THEN-
100 Sit ups

Skill / Strength
Tire flip

Conditioning
AMRAP in 9 minutes of:
15 Air squats
12 Push-ups
9 Hang power cleans (135#/95#)
6 Shoulder to overhead (135#/95#)

Rest

With a partner for time:
100 Calorie bike
90 Dumbbell snatch (50#/35#)
80 Over the dumbbell burpees
70 Pull ups
60 Push ups