08/07/2020

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Negative Bench Press (03 Reps EOMOM for 12 Minutes )

Lower the bar as slow as possible (8-10 Seconds). Use as much weight as possible & have spotter help you get weight back to starting position after each rep.

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 Minutes

10 Deadlifts (Rx=50% of 1RM, Rx+= 65%)

25 Kettlebell Swings (53/35, Rx+=Heavier)

15 Ring Dips

*The Kicker = 3 burpees every 2 minutes on the minute*