2/11/2019

Palo Duro CrossFit – CrossFit

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Weightlifting

Tempo Deadlifts (05 Reps EOMOM for 10 Minutes )

Regular pull off ground, 5 second negative.
Start at 60% and build to as heavy as possible.

Workout of the Day

21-15-09 Complex (Time)

For Time

8 Deadlifts (135/95)

7 Cleans

6 Snatches

8 Pull-ups

7 Chest-to-bar Pull-ups

6 Bar Muscle-ups

6 Deadlifts

5 Cleans

4 Snatches

6 Pull-ups

5 Chest-to-bar Pull-ups

4 Bar Muscle-ups

4 Deadlifts

3 Cleans

2 Snatches

4 Pull-ups

3 Chest-to-bar Pull-ups

2 Bar Muscle-ups

Rx+=155/105
Scale for Bar Muscle-ups = Wall-walk.