11/13/2018

Palo Duro CrossFit – CrossFit

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Weightlifting

Hinge & Press Cycle 3

14 Minutes to Establish a 1 Rep Max in the Shoulder Press & Push Press!

As soon as the load gets too heavy to strict press, begin to push press and increase the load.

Shoulder Press (1 Rep Max)

Push Press (1 Rep Max)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes

05 Hang Cleans (95/65, Rx+= 70% of 1 Rep Push Jerk Max)

04 Front Squats

01 Push Jerks

10 Lateral Bar Hops (L/R=1)
The Catch = Dropping the bar between the barbell movements is a 3 burpee penalty.

The catch is designed to push you in barbell cycling!