03/13/2018

12
Mar

03/13/2018

Palo Duro CrossFit – CrossFit

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Weightlifting

1 Front Squat + 2 Back Squats (1 Set EOMOM 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

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 Minutes

0:00-3:00 – 2 Rounds

04 Wallballs (20/14, 10’/9′)

02 Hand-release Push-ups (Rx+= Handstand Push-ups)

3:00-6:00 – 2 Rounds

06 Wallballs

03 Hand-release or Handstand Push-ups

6:00-9:00 – 2 Rounds

08 Wallballs

04 Hand-release or Handstand Push-ups

9:00-12:00 – 2 Rounds

10 Wallballs

05 Hand-release or Handstand Push-ups

12:00-15:00 – 2 Rounds

12 Wallballs

06 Hand-release or Handstand Push-ups

15:00-18:00 – 2 Rounds

14 Wallballs

07 Hand-release or Handstand Push-ups
*Do NOT move on to next set until time.

*If you finish the 12th round before minute 18:00, indicate time in notes.

*If you fail, indicate rounds and reps completed as your “Score” but find a rep scheme that you can continue to complete in the 3 minute time windows.