12/23/2016

Palo Duro CrossFit – CrossFit

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Weightlifting

Every 90 Seconds for 12 Minutes

3 Negative Bench Presses

Max Negative Pull-ups (wide grip)

Negative Bench Press

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.

Negative Pull-Ups

Hold your chin over the bar and slowly lower your self to a full hang. Take 8-10 secs to lower yourself.

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes

45 Wall Balls (20/14, 10’/9′)

35 Kettle Bell Swings (53/35)

25 Mountain Climbers (L/R=1)

(1 Round = 105 Reps)

Rx+= 25m Hand Stand Walk instead of Mountain Climbers (every meter counts as 1 rep)