1/31/2018
Palo Duro CrossFit – CrossFit
Weightlifting
Back Squat (03 Reps EOMOM for 12 Minutes)
Start at 70% of your 1 Rep Max and build to a heavy finish.
Workout of the Day
Metcon (AMRAP – Reps)
As Many Rounds As Possible
0:00-3:00 (Round 1)
2 Rounds of
04 Thrusters (95/65)
04 Push-ups (Rx+=Ring Push-ups)
3:00-6:00 (Round 2)
2 Rounds of
06 Thrusters (95/65)
06 Push-ups (Rx+=Ring Push-ups)
6:00-9:00 (Round 3)
2 Rounds of
08 Thrusters (95/65)
08 Push-ups (Rx+=Ring Push-ups)
9:00-12:00 (Round 4)
2 Rounds of
10 Thrusters (95/65)
10 Push-ups (Rx+=Ring Push-ups)
12:00-15:00 (Round 5)
2 Rounds of
12 Thrusters (95/65)
12 Push-ups (Rx+=Ring Push-ups)
15:00-18:00 (Round 6)
2 Rounds of
14 Thrusters (95/65)
14 Push-ups (Rx+=Ring Push-ups)
If you finish before the allotted time, rest until next time domain.
Continue Pattern until failure.
*If you fail before minute 15, continue rep format and just turn it into an AMRAP until Minute 15.
Total Rep count as you finish rounds
Round 1 = 16 reps
Round 2 = 40 reps
Round 3 = 72 reps
Round 4 = 112 reps
Round 5 = 160 reps
Round 6 = 208 reps
Round 7 = 272 reps