09/05/2017

Palo Duro CrossFit – CrossFit

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Weightlifting

Cluster + Hang Clean + Push Jerk

12 minute EOMOM:

First 3 sets done at 60% of Max Clean and Jerk, then slowly build.

*No dropping the bar during the complex

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

Partner Workout

AMRAP in 18 Minutes

AMRAP from 0:00-8:00

30 Squat Cleans (95/65)

30 Sumo Deadlift High-pulls (95/65)

– Rest 2 Minutes –

AMRAP from 10:00-18:00

30 Toes-to-Bar

30 Alternating Dumbbell Snatches (35/20)
*Switch work as needed.

*Pick up in the 2nd AMRAP where you left off in the first.