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Our Blog

Monday 10.31.16 Workout of the Day

By cfpalmbeach | In WODs | on October 30, 2016

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CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE

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Happy Halloween!  Normal Schedule Today!

Strength/Skill Work:  Back Squats – Every 2 Minutes for 6 Sets

Sets 1, 3, and 5:  3 Reps @ 80% of your 1 Rep Max

Sets 2, 4, and 6:  1 Rep @ 85, 87, and 90% of your 1 Rep Max

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“Heartbreak Kid”

 **Compare to 5.23.16, 7.10.15, 7.15.14, and 9.6.13**

3 Rounds For Time: (15 Min Cap)

10 Front Squats S(115/80) RX(155/105) RTG(185/135)

20 Pull Ups S(12 Pull Ups/Ring Rows) RTG(Chest to Bar)

50 Double Unders  S(25 Dubs/150 Singles)

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WOD Tips:

-All working sets of the back squats should be tough today.  You will have a good amount of time to warm up to your 80%, and then all 6 sets should be at that weight or heavier.  Sets 1, 3, and 5 should be at the same 80% weight all the way through.  Sets 2, 4, and 6 is your opportunity to add weight and it should be a small increase each time.  Your last set should be a heavy (not max) single around 90% of your 1 rep max.

-The heartbreak kid is a benchmark workout we have done several times before.  The last time we tested it was in May of this year.  Ideally this workout would be complete in 10 minutes or less, but we are allowing up to 15 minutes to finish.  The front squats should be unbroken for the first round and maybe for all 3 rounds for stronger athletes.  At most, the front squats should take 2 sets in rounds 2 and 3.  The pull ups will be the sticking point for most people, so choose a scale that you can do in 2-4 sets each round.  If you can consistently do 5 pull ups in a row, then go for RX, otherwise you will probably want to opt for the scaled.  The same is true for the chest to bar. 

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