01/14/2019

Palo Duro CrossFit – CrossFit

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Weightlifting

3 Power Cleans + 3 Front Squats + 3 Push Press (1 Set EOMOM for 10 Minutes )

1 Set @ 70% of Push Press Max

1 Set @ 75%

2 Sets @ 80%

1 Set @As Heavy As Possible

Push Press (Here to help you check percentages for complex)

Conditioning

Metcon (Time)

4 Rounds for Time

20 Love Taps (L/R=2)

10 Dumbbell Russian Twists (35/20)

Workout of the Day

Metcon (Time)

40-30-20-10 Reps for Time:

Alt Dumbbell Snatches (35/20, Rx+=50/35)

Air Squats (Rx+=Goblet Squats 1 Dumbbell)