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Our Blog

Friday 2.3.17 Workout of the Day

By cfpalmbeach | In WODs | on February 2, 2017

crossfit-palm-beach-steve

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Congratulations to Coach Steve for finishing 2nd in his dirt bike enduro race last weekend!!

And a big thanks to Nick Leon for all his help!

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Strength/Skill Work:

Chest to Bar Pull Ups 10-9-8-7-6-5-4-3-2-1 S(Pull Ups). 

Rest as needed between sets.  Goal is to go unbroken for every set. 

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“Icy Hot”
For Time: (20 Min Cap)

15-12-9

Overhead Squats S(95/65) RX(135/95) RTG(165/115)

Power Snatch

800 M – 600 M – 400 M Run After Each Round S(600/400/200)

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WOD Tips:

-Today’s skill work is building on the pull up/ring row work we’ve been doing the last few weeks.  Chest to bar pull ups show up every year in the Open, so try to get some in today if you have them.  A good rule of thumb for this skill work is to start the first set with as many reps as you can do in a row (no more than 10).  Meaning if you can do 7 chest to bar unbroken, do this for your first set, and then do the remaining 6-5-4-3-2-1, resting as needed between sets.  The same concept can be applied to the chin over bar pull ups.  If you don’t have some regular kipping pull ups, try to work on box assisted strict pull ups today.

-“Icy Hot” should be around a 15-18 minute workout for most people  The running will take up a majority of time, so try to keep a nice pace on these runs, or scale down if necessary.  You should be using the same weight for overhead squats and power snatches.  Most people will be limited by the OHS weight, so choose your weight based on that.  The weight you choose should allow you to do the first set of OHS unbroken, although you may choose to break it up for pacing purposes.  The power snatches can be done in sets of 3-5 reps or even performed as singles, dropping from the top of every rep. 

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