Crossfit Passaic Valley » Workout Of the Day

Saturday, December 29, 2018

For time:
75 KB swings (53#/35#)
Run 1 mile
75 KB swings (53#/35#)

Rest / Make-up / Mobility

For time:
800m Run
15 Clean & jerk (135#/95#)
400m Run
30 Box jump overs (24″/20″)
400m Run
10 Rope climbs
800m Run
15 Clean & jerk (135#/95#)

Strength
Back squat

Conditioning
“Jackie”
For time:
1000m Row
50 Thruster (45#/35#)
30 Pull-ups

Rest / Make-up / Mobility

Volume training

For time:
20 Thrusters (95#/65#)
500m Row
20 Thrusters (95#/65#)
20 Calorie assault bike

5 rounds for time of:
400m Run
21 Deadlift (185#/135#)
21 Push ups

Rest / Make-up / Mobility

5 Rounds for time of:
3 Hang power cleans (165#/115#)
15 Chest to bar pull ups
3 Hang power cleans (165#/115#)
15 Box jumps (24″/20″)