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Our Blog

Friday 4.7.16 Workout of the Day

By cfpalmbeach | In WODs | on April 6, 2017

crossfit-palm-beach-dj

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DJ getting the team set up for the next trash can fill!

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Strength/Skill Work:

Every 90 Seconds for 8 Sets (4 Rounds)

Set 1) 4-6 DB Standing Strict Press with 2 Second Pause at the Top of Each Rep (Build in weight)

Set 2) 4-6 Ring Rows with 2 Seconds Pause at the Top of Each Rep (If able to complete 6+ reps at BW w/ feet elevated, add a vest or sandbag)

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“Up and Over”

3 Rounds For Time: (12 Min Cap)

10/7 Ring Dips S(15/10 Push Ups) RTG(5 Ring Muscle-Ups)

10 Power Snatches S(75/55) RX(95/65) RTG(115/80)

20 Box Jump-Overs S(20/16) RX/RTG(24/20)

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WOD Tips:

-Today’s strength-work is focused primarily on the upper body. We are going to be focusing on developing strength, mobility, and stability in 2 areas where a lot of us

need work: the overhead position and the top of a ring row/pull up. Start light enough with these where you can confidently get 6 reps the first set. Each round, you

can add weight on the strict press and make the ring rows a little more challenging. The 2 second pause in each movement is the most important so challenge

yourself as much as you can while staying within the rep range and not losing the full pause.

-Up and Over is another short to moderate length workout where you should be able to keep a very high intensity throughout. Try to challenge yourself on the ring

dips/muscle ups and you can even scale the reps if 5 muscle ups or 10/7 ring dips is too much, before scaling the movement. A good goal for this workout is to be

under 9 minutes, or about 1 minute per movement. This means the snatch should be at a weight that you can do 5-10 reps consistently with.

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