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Components
Pair UP Throw DOWN 21‘
Settings
Location
(All)
Palo Duro CrossFit
Program
CrossFit
Date
Workout
Sunday Funday - Palo Duro CrossFit
Class
(All)
Sunday Funday
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (5/2)
Workout
Sunday Funday
Workout of the Day
Pair UP Throw DOWN 21‘ (Time)
For time:
30 synchro deadlifts
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run
Rest 5 min.
10 synchro thrusters
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run
Time cap: 35 min.
Rx’d
(54 and under)
Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster
(55 and up)
Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees
Scaled
(54 and under)
Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, May 23, 2021
Male Clients
1
Gid
Mayfield
Sunday Funday
38:40
weighted vest on second half
2
Kevin
Korinek
Sunday Funday
43:18
3
Raine Corado
l
Sunday Funday
43:57
Thomas
3
Thomas
Morales
Sunday Funday
43:57
4
Jacob
Young
Sunday Funday
35:00
80 reps second half / 135 lbs /45
Female Clients
1
Emily
Nix
Sunday Funday
35:00
70 reps on second half
2
Aubrey
Mayfield
Sunday Funday
38:40
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