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Our Blog

Friday 1.6.17 Workout of the Day

By cfpalmbeach | In WODs | on January 5, 2017

crossfit-palm-beach-want

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Strength/Skill Work:

Snatch (Squat)

 4 Reps @ 65, 70, 75, and 80%, then 2 Sets of 3 @ 85%

“ThreEMOM”
15 Min EMOM: (30 Seconds On/30 Seconds Off)
Min 1:  Row For Max Calories

Min 2:  AMRAP Rope Climbs
Min 3:  AMRAP D-Ball Over the Shoulders S(50/40) RX(80/50) RTG(100/80)

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WOD Tips:

-Today will be a strength and power focus day between the strength/skill work and the interval EMOM. 

-The snatch skill work will be a big focus for today.  The goal is to accumulate a lot of reps at a moderately heavy weight.  Most people should opt for singles throughout the strength work, especially at weights at or above 75%. 

-The goal with the EMOM is to go hard for each 30 second working interval, especially on the rower.  For the rope climbs, aim to consistently hit 2-3 rope climbs for each interval.  For the D-Balls, choose a challenging weight that you can get at least 5 over the shoulders in 30 seconds. 

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