10/24/2018

Palo Duro CrossFit – CrossFit

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Weightlifting

Hinge & Press Complex

Odd Minutes: 06 Reps Deadlift

Even Minutes: 06 Reps Shoulder Press

Recommended Build:

2 Sets @ 65% of 1RM

2 Sets @ 70% of 1RM

2 Sets @ 75% of 1RM

Deadlift (06 Reps EOMOM for 12 Minutes)

Shoulder Press (06 Reps EOMOM for 12 Minutes)

Workout of the Day

Metcon (Time)

For Time

10 Squat Cleans (95/65, Rx+=135/95, Beast mode=185/135)

20 Ground to Overhead (25/15, Rx+=45/25)

40 Hand Stand Push-ups

20 Ground to Overhead

10 Squat Cleans
Ground to Overhead w/ Plate :: https://www.youtube.com/watch?v=ZxTl6wkOLZQ