07/10/2018

Palo Duro CrossFit – CrossFit

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Weightlifting

7/13 Squat (4 Sets in 12 Minutes )

7 Front Squats + 13 Back Squats
all sets done at 70% of Front Squat 1 RM

Workout of the Day

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

CrossFit Games Open 13.4 Scaled (AMRAP – Reps)

Complete AMRAP in 7 Minutes of:

3 Clean & Jerks (95/65)

3 Sit-ups

6 Clean & Jerks (95/65)

6 Sit-ups

9 Clean & Jerks (95/65)

9 Sit-ups

12 Clean & Jerks (95/65)

12 Sit-ups

15 Clean & Jerks (95/65)

15 Sit-ups

18 Clean & Jerks (95/65)

18 Sit-ups

21 Clean & Jerks (95/65)

21 Sit-ups

*Continue pattern adding 3 reps per round.