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Our Blog

Monday 5.15.17 Workout of the Day

By cfpalmbeach | In WODs | on May 13, 2017


CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE


Strength/Skill Work:

Back Squats – Every 2 Minutes for 6 Sets

Sets 1, 3, and 5: 5 Reps @ 75%

Sets 2, 4, and 6: 1 Rep @ 80-90%

“Spring Swing”

For Time: (16 Min Cap)

21-15- 9

Thrusters S(75/55) RX(95/65)

Kettlebell Swings S(53/44) RX(70/53)

*400 M Run After Each Round S(250)

WOD Tips:

-Today’s strength format is a great way to build volume with the back squats at a heavy weight, while also working the top end near our 1 rep max. This will help us

to develop our maximal strength while also building the muscular endurance of our legs. Sets 1, 3, and 5 serve as the baseline in this workout, and this weight will

stay the same for all the sets of 5. For sets 2, 4, and 6 you will be increasing the weight each set with your final repetition falling close to 90% of your 1 rep max.

-“Spring Swing” combines a challenging combo of thrusters and kettlebell swings in the classic 21-15- 9 format. The thrusters should be on the lighter side, where

each round can be performed in 1-2 sets. The kettlebell swings will be heavier by comparison, but should still be a weight that you can do in 1-2 sets each round. The

runs will take up nearly 50% of the time of this workout, so aim to keep a solid pace on these. As you get to the round of 9, go unbroken on the thrusters and swings

and try to empty the tank on the final run.



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