Crossfit Passaic Valley » Workout Of the Day

Monday, May 1, 2017

Rest / Make-up / Mobility

Strength
Front squat

Conditioning
3 Rounds for time of:
50 Double unders
3 Squat cleans (225#/155#)

For time:
1 Mile run
100 KB swings (53#/35#)
50 Pull ups

Rest / Make-up / Mobility

AMRAP in 6 minutes of:
9 Thrusters (95#/65#)
12 Box jumps (24″/20″)

EMOM for 21 minutes:
Minute one – 1 Round of “Cindy”
Minute two – 3 Atlas stone to shoulder
Minute three – 10 GHD sit up

Conditioning
AMRAP in 8 minutes of:
40 Double unders
10 Toes to bar
5 Overhead squat (135#/95#)

Strength
Overhead squat

Rest / Make-up / Mobility

Strength
Back squat

Conditioning
21-15-9 reps of:
Shoulder overhead (135#/95#)
Chest to bar pull ups

For time:
100 Dumbbell snatches (50#/35#)
80 Calorie row
60 Bar facing burpees
40 Muscle ups