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Our Blog

Saturday 1.21.17 Workout of the Day

By cfpalmbeach | In WODs | on January 20, 2017

crossfit-palm-beach-saturday

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We are serving free samples today!

Come and try some of our post WOD drinks and proteins after your workout!

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“Road Rage”
25 Min AMRAP:

(In teams of 3)
100/80 Calorie Assault Bike S(Airydne)
50 Clean & Jerks S(75/55) RX(95/65)
100/80 Calorie Assault Bike
50 Clean & Jerks S(95/65) RX(135/95)
100/80 Calorie Assault Bike
50 Clean & Jerks S(115/80) RX(155/105)
100/80 Calorie Assault Bike
Max Clean & Jerks S(135/95) RX(185/135)

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WOD Tips:

-This will be a fun team chipper with an increasing weight on the clean and jerks.  The goal with this workout is to make it to the final barbell.  In order to do that, you will have to move fast on the bike.  The bike rewards you the most when you sprint, so use your teammates to your advantage and sprint hard when it is your turn, knowing you will have plenty of rest before the next turn.  Each turn on the bike should take you about 4 mins or less to complete.  Each turn of clean and jerks should take about 3 minutes or less (on average) to complete.  This will give you just enough time to get to the final barbell. 

-When picking weight for the bar, you should be able to string together sets of at least 5+ reps for the first 2 weights.  The second and third weight could be singles, but will need to be done with very little rest between reps.    

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