02/04/2019

Palo Duro CrossFit – CrossFit

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Weightlifting

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (01 Complex EOMOM for 12 Minutes )

First 3 sets done at 60% then build to a heavy finish.

*no dropping the bar in complex.

Workout of the Day

Metcon (AMRAP – Reps)

AMRAP in 05 Minutes

25 Front Squats

25 Burpees over Bar

AMRAP Front Squats in the remaining time.

Rx= 135/95

Rx+=155/105

Beast Mode=185/125

Bonus Treat

February 2019 Challenge (AMRAP – Rounds)

EMOM for as Long as Possible:

12 Alternating Dumbbell Snatches (50/35)

25 Double Unders or 50 Single Unders

(must complete the total 37 (or 62 if doing singles) reps by the end of the minute to progress, both heads of DB must touch the ground and show full extension with DB locked out overhead at the top)
Count completed rounds only!