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Our Blog

Saturday 11.12.16 Workout of the Day

By cfpalmbeach | In WODs | on November 11, 2016

crossfit-palm-beach-five-alive

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“Five Alive”

5 Min EMOM:

12 Hang Power Cleans S(75/55) RX(105/75) RTG(135/95)

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5 Min EMOM:

12 Push Jerks S(75/55) RX(105/75) RTG(135/95)

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5 Min EMOM:

9 Toes to Bar S(6 Toes to Bar/9 Knees to Chest) RTG(12 T2B)

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For Time:

21-15-9 Calorie Bike S(Airdyne)

42-30-18 Wall Balls S(14/10) RX(20/14)

**No rest time between each EMOM and the final workout.  Everything will be performed on a running clock with no rest between parts. 

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WOD Tips:

-This will be a little different format of a workout, since we will be combining some strength/skill work with the WOD.  Once we start the first EMOM, the clock will be continuously running for the remainder of the class, with no rest or transition time between sections.  You will use the same weight for the hang power cleans and push jerks, and you should be able to do all of these sets unbroken.  The toes to bar should also be unbroken, so pick a number you think you can stick with for all 5 rounds. 

-You will start the final WOD at the 15 minute mark and this should be a short, but intense workout.  This workout should be done in under 10 minutes.  Go hard on the assault bike since you will be rewarded for a higher intensity with calories.  Pick a weight for the wall balls that you can do all of your rounds in 1-2 sets. 

crossfit-palm-beach-11-12-16-five-alive

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