Crossfit Passaic Valley » Workout Of the Day

Tuesday, April 11, 2017

Row 1,000m for time.
Rest 5 minutes
EMOM for 10 minutes:
10/7 Calorie assault bike
Rest 5 minutes
Row 500m for time.

Sunday, April 9th, 2017

Strength
Squat

Conditioning
50-40-30-20-10 reps for time of:
Double unders
Toes to bar

Saturday, April 8, 2017

3 Rounds for time of:
400m Run
5 Deadlift (315#/225#)
200m Run
10 Muscle ups

Thursday, April 6, 2017

3 Rounds for time of:
10 Thrusters (95#/65#)
20 KB swings (53#/35#)
10 Front squats (95#/65#)
20 Push ups
10 Power snatch (95#/65#)
20 Wall ball (20#/14#)
10 Pull ups

Wednesday, April 5, 2017

For time:
Row 5K
*Every 5 minutes perform 10 box jumps (24″/30″)*

Strength
Squat

Conditioning
For time:
10 Shoulder to overhead (95#/65#)
50 Air squats
20 Shoulder to overhead (95#/65#)
40 Air squats
30 Shoulder to overhead (95#/65#)
30 Air squats
40 Shoulder to overhead (95#/65#)
20 Air squats
50 Shoulder to overhead (95#/65#)
10 Air squats