6/22/2018

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Pause Back Squats (3 Reps EOMOM for 12 Minutes )

3 Second pause at bottom
Start at 3 Reps at 65% of 1 Rep Max and build to as Heavy as Possible.

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 Minutes

2 Rounds of:

25′ Front Rack Weighted Walking Lunge

10 Toes-to-Bars

08 Dumbbell Deadlifts

2 Rounds of:

25′ Front Rack Weighted Walking Lunge

10 Bar Muscle-ups (Scale = Banded or Regular Chest-to-Bar)

08 Dumbbell Power Cleans

*Dumbbell Weight (Rx=35/20, Rx+=50/35)

*Every 12.5′ (halfway) of Lunges = 1 rep.

*Lunge from Wallball wall to Benchmark wall through pull-up rig.