01/02/2019
Palo Duro CrossFit – CrossFit
Workout of the Day
If you fail before minute 12 then turn it into an AMRAP in 12 minutes. That way everybody works out for at least 12 minutes!
CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
CrossFit Games Open 15.2 Scaled (AMRAP – Reps)
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
6 Overhead Squats, 65# / 45#
6 Chin-over-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
8 Overhead Squats, 65# / 45#
8 Chin-Over-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
10 Overhead Squats, 65# / 45#
10 Chin-Over-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Weightlifting
1 Front Squat + 2 Back Squats (1 Set Every :90 for 12 Minutes )
Use the same bar. Perform front squat, re-rack, then perform 2 back squats.
All sets performed at 75% of your Front Squat 1RM