Crossfit Passaic Valley » Workout Of the Day

Tuesday, November 7, 2017

Skill / Strength
Hang snatch

Conditioning
AMRAP in 9 minutes of:
9 Front squats (95#/65#)
9 Push press (95#/65#)
9 Thrusters (95#/65#)

Rest / Make-up / Mobility

4 rounds for time of:
18 Overhead squats (95#/65#)
18 Pull-ups
200m Run

5 Rounds for time:
12 Deadlift (155#/105#)
9 Hang power cleans (155#/105#)
6 Push press (155#/105#)
30 Sit ups

Rest / Make-up / Mobility

Skill / Strength
Back squat

Conditioning
Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-Unders

For time:
500m Row
30 Bench press
1,000m Row
20 Bench press
2,000m Row
10 Bench presses

Skill / Strength
Push press

Conditioning
AMRAP in 12 minutes of:
2 Rope climbs
6 Deadlift (275#/185#)
9 Box jumps (24″/20″)

Rest / Make-up / Mobility

EMOM for 15 minutes of:
15/12 Calorie row
20/14 Push ups
5 Dumbbell snatch (75#/55#)