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Our Blog

Monday 5.22.17 Workout of the Day

By cfpalmbeach | In WODs | on May 20, 2017


CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE


Strength/Skill Work:

Front Squats – Every 2 Minutes for 6 Sets (From the ground)

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

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

“Clean Slate”

4 Rounds For Time: (16 Min Cap)

7 Power Cleans S(105/75) RX(135/95) RTG(165/115)

21 Wall Balls S(14/10) RX(20/14) RTG(30/20)

200 M Run


WOD Tips:

-Today’s front squat strength work is the same format as last week’s back squat strength work, but now we are coming from the ground instead of the racks. It’s a

great way to build volume with the front 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.

-“Clean Slate” will build off the cleans and front squats from the strength work. The variation of the pulling, squatting, and running, should allow you to go hard in

this workout and maintain it for all 4 rounds. The goal for this workout is to be at 3 minutes per round, and to finish in under 12 minutes or less. The power cleans

should be on the heavier side today. Choose a weight that you could do 7 reps unbroken with but it would be challenging. For the workout, you may opt to do

singles and then try to hit bigger sets on the wall balls. Today is a great day to challenge yourself with the weight on the wall balls. Try to choose a weight that you

can do in 1-2 sets per round.



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