04/19/2021

Palo Duro CrossFit – CrossFit

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Weightlifting

3-Position Cleans (1 Set EOMOM for 10 Minutes )

Hip / Knee/ Floor

Start light; increase weight to finish as heavy as possible.

https://www.youtube.com/watch?v=qq0n-jZaZa8
2 sets @ 75% 1 RM clean

3 sets @ 80% 1 RM clean

Clean (Here so you can check your percentages)

Workout of the Day

Metcon (6 Rounds for reps)

AMRAP in 2:00 (for 6 Sets)

25 Sit-ups (15 GHDs)

Max Unbroken Set of Ring Push-ups (Rx+=Ring Muscle Ups)

Rest 1:00 between sets