Crossfit Passaic Valley » Workout Of the Day

Thursday, July 20, 2017

100 Bench press (135#/95#) for time.

Run 400m every time you rack the bar.

AMRAP in 6 minutes of:
50 Double unders
15 Back squats (135#/95#)

2 Rounds for time of:
30 Calorie assault bike
3 Rope climbs

Rest 5 minutes

3 Rounds for time of:
20 Calorie assault bike
2 Rope climbs

Rest / Make-up / Mobility

11-9-7 reps for time of:
Deadlift (315#/205#)
Push jerk (185#/135#)

4 Rounds of:
800M Run
25 Pull ups
25 Wall ball (20#/14#)

*Rest 3 minutes between rounds

Rest / Make-up / Mobility

Strength
Weighted pull up

Conditioning
CrossFit Open WOD 11.1
AMRAP in 10 minutes of:
30 Double unders
15 Power snatches (75#/55#)

27-18-9 reps for time of:
Back squat (225#/155#)
Burpee box jump (24″/20″)

Strength
Bench press

Conditioning
4 rounds for time of:
15 Ring dips
50 sit-ups
200m Run