06/11/2020

Palo Duro CrossFit – CrossFit Sport

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Skill Work

2 Skills

1) Learn to get weight from the ground to your shoulder in a safe & efficient way. This is the CLEAN!

2) Learn to lower yourself into a dip from a lockout position on rings in safe and effective way. Learn how to scale with bands. This is a RING DIP!

Weightlifting

Power Clean (12 Minutes to Establish a 1 Rep Max Power Clean )

Workout of the Day

Metcon (Time)

For Time

21-15-09

Ring Dips & Med Ball Cleans

21 Ring Dips

21 Med Ball Cleans (14/10, Rx+=20/14)

15 Ring Dips

15 Med Ball Cleans

09 Ring Dips

09 Med Ball Cleans