11/07/2017

Palo Duro CrossFit – CrossFit

Weightlifting

Watch this video to get clarity on the Box Squat! https://www.youtube.com/watch?v=mjm3W3tQejM

Box Squats (05 Reps EOMOM for 10 Minutes )

Using a 16″ or 20″ Box, perform a full squat until you come to a complete resting & seated position on the box, then stand the weight back up.
Start at 50% of your 1RM Back Squat and Build.

Workout of the Day

Metcon (AMRAP – Reps)

AMRAP in 15 Minutes

0:00-3:00 | Run 400m or Row 500m and Max Pull-ups (Rx+=Chest-to-Bar)

Rest 1 minute

4:00-7:00 | Run 400m or Row 500m and Max Clean and Jerks (135/95, Rx+=165/115)

Rest 1 minute

8:00-11:00 | Run 400m or Row 500m and Max Pull-ups (Rx+=Chest-to-Bar)

Rest 1 minute

12:00-15:00 | Run 400m or Row 500m and Max Clean and Jerks (135/95, Rx+=165/115)
*Score is TOTAL Pull-ups & Clean & Jerks. Clean & Jerk = 1 rep.