Crossfit Passaic Valley » Workout Of the Day

Thursday, October 8, 2020

4 Rounds for time of:
25 Wall ball (20#/14#)
300m Run

5 Rounds of:
1 Minute max weighted pull ups
1 Minute max sumo deadlift high-pull (75#/55#)
1 Minute max box jumps (24″/20″)
1 Minute rest

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

Rest

For time:
30 Hang clean & jerk (135#/95#)
EMOM 10 Deadlift (135#/95#)
-THEN-
800m Run

8 Rounds for time of:
8 Devil lunges (50#/35#)
16 Box jump overs (24″/20″)

Rest

4 Four minute rounds of:
300m Run
-THEN
AMRAP of:
15 Hang power snatch (75#/55#)
30 Double unders

EMOM for 20 minutes:
3 Back squat (80% BW)

For time:
1,000m Row
21 Shoulder press (95#/65#)
750m Row
21 Push press (95#/65#)
500m Row
21 Push jerk (95#/65#)