01/21/2021

Palo Duro CrossFit – CrossFit

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Weightlifting

3 Position Power Snatch (12 Minutes to build to As Heavy as Possible )

01 High-hang + 01 Hang + 01 Snatch
3 Position Snatch: https://www.youtube.com/watch?v=eIGnKnfmG-c

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 03 Minutes:

13/09 Calorie Row (09/06 Bike Cals)(Cone by driveway past tracy’s gym)

12 Power Snatches (75/55, Rx+=95/65)

– Rest 03 Minutes –

AMRAP in 03 Minutes:

13/09 Calorie Row (09/06 Bike Cals)(Cone by driveway past tracy’s gym)

08Power Snatches (95/65, Rx+=115/85)

– Rest 03 Minutes –

AMRAP in 03 Minutes:

13/09 Calorie Row (09/06 Bike Cals)(Cone by driveway past tracy’s gym)

04 Power Snatches (115/85, Rx+=135/95)

*When time expires in the AMRAP, finish the movement you’re in and pick-up in the next movement in the next AMRAP.