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Our Blog

Monday 11.7.16 Workout of the Day

By cfpalmbeach | In WODs | on November 7, 2016

crossfit-palm-beach-goodlifebannerb

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CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE

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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, 90, and 95% of your 1 Rep Max (If you hit a new PR over the weekend, stop at 90%)

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“The Good Life”

3 Rounds For Time:  

(16 Min Cap)

500 M Row S(400 M Row)

12 Burpees

21 Box Jumps S(Step Ups) RX(24/20)

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WOD Tips:

-The back squat strength work is building off of the work we did last week.  The 3 rep sets are staying the same at 80% of your 1 rep max.  The 1 rep sets should be heavier than last week, and you should finish 5% heavier than last week’s weight.  If you hit a new PR over the weekend (in competitors class), you will stay at 90% for your final set of 1. 

-The good life will be a conditioning focused workout that will test your engine.  The row will take a large portion of this workout, so try to keep a solid pace, without burning yourself out the first round.  Guys should aim to stay at 1:55 or below on the row and ladies should aim to stay at 2:10 or below the entire time.  If you aren’t able to maintain this pace or better on the row, then you should do the 400 instead of the 500 each round. For the burpees and box jumps, the goal is to just stay moving so you can get back to the row as quickly as possible.  If you can avoid any long rest periods you should be able to stay under the 16 minute cap. 

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