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Our Blog

Friday 11.4.16 Workout of the Day

By cfpalmbeach | In WODs | on November 3, 2016

crossfit-palm-beach-excuses

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Strength/Skill Work:

Power Cleans and Push Jerks – 10 Mins to work up to a moderate set of 3 UB Reps (approx. 10-20% above WOD weight, working on cycling)

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“Open WOD 13.4”

 Compare to 1.8.16, 1.13.14, and 6.11.13

7 Min AMRAP Ladder (3, 6, 9, 12, 15, 18….)

Clean and Jerks S(95/65) RX(135/95)

Toes to Bar S(Knees to Chest)

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WOD Tips:

-Today’s WOD is a repeat of the 4th Open WOD from 2013 and this will be the focus of today.  The strength/skill work is there to simply prepare you to do well in 13.4 and the goal is to work on cycling the barbell in unbroken sets as efficiently as possible.  In the strength/skill work, you will go a little heavier than the weight you plan to do in the workout, which will wake up your nervous system and give you a better idea of what weight you can handle in the WOD.  If you can’t accomplish the skill work at 10-20% above what you plan to do in the workout, then you should decrease your weight for the workout. 

-In the WOD, most athletes will start by stringing some clean and jerks together, but will then switch to singles around the 6 or 9 round.  If you start to struggle with toes to bar, you may opt to do singles on these as well, but you should be able to start with some unbroken sets.  Grip is a major factor in this workout, so don’t let yourself fatigue too early by hanging from the bar too long.  This is also why most people prefer the singles on clean and jerks to save their grip. 

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