Crossfit Passaic Valley » Workout Of the Day

Monday, September 4, 2017

Rest / Make-up / Mobility

“Nancy”
5 Rounds for time of:
400m Run
15 Overhead squats (95#/65#)

For time:
100 Double unders
30 Deadlift (155#/105#)
100 Double unders
30 Hang power cleans (155#/105#)
100 Double unders
30 Push jerk (155#/105#)

Rest / Make-up / Mobility

21-15-9 reps of:
Calorie row
KB swings (53#/35#)
Calorie bike
Sit ups
Thrusters (75#/45#)

5 Rounds for time of:
Run 400m
20 Burpees
10 Chest to bar pull ups

EMOM for 15 minutes:
1 Snatch hi-pull + Hang snatch + Overhead squat

Rest / Make-up / Mobility

3 rounds for time of:
10 Power cleans (185#/135#)
50 Wall ball (20#/14#)l

3 Rounds for time:
30 Shoulder to overhead (95#/65#)
30 Pull ups
Run 400m