05/06/2021

Palo Duro CrossFit – CrossFit

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Weightlifting

3-Position Cleans (2 Sets E3MOM for 12 Minutes )

Hip / Knee/ Floor

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

https://www.youtube.com/watch?v=qq0n-jZaZa8
2 sets @ 70% 1RM Clean

3 sets at 75% 1RM Clean or a heavy moderate weight

*Do not drop the bar during the complex

*All reps Squat Cleans!

Clean (Here to check %)

Workout of the Day

Metcon (AMRAP – Reps)

AMRAP in 12 Minutes

02-04-06-08-10….Etc.

Deadlifts (225/155)

Double DB Shoulder to Overhead (50’s/35’s)

Push-ups
Rep Chart

Round/Total Reps

2/6

4/18

6/36

8/60

10/90

12/126

14/168