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Our Blog

Saturday 11.26.16 Workout of the Day

By cfpalmbeach | In WODs | on November 25, 2016

crossfit-palm-beach-dsc_4009m

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Alan Webb making rowing and jorts look good!

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Strength/Skill Work:

   Front Squats 4 Sets of 5 Reps @ 80% of 1 Rep Max  

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10 Min AMRAP:

12 Front Squats S(95/65) RX(135/95) RTG(165/120)

15 Toes to Bar S(8 T2B/15 Knees to Chest)

18 Push Ups S(12 Push Ups)

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WOD Tips:

-Today’s strength work is similar to Monday, but with front squats instead of back squats.  Each working set should be performed at exactly 80% of your 1 rep max.

-The 10 min AMRAP will be short and intense.  Pick a weight for the front squats that you can do at least a couple rounds unbroken with.  For the toes to bar, you should be able to get at least 5 reps unbroken in order to go for the full 15.   Otherwise, scale down to 8 toes to bar or the 15 knees to chest.  For the push ups, you should be able to get at least 10 reps unbroken in order to go for the full 18.  Otherwise, scale down to the 12 push ups each round. 

-A good goal for this workout is 3 rounds, and our best athletes should aim to get closer to 4 rounds. 

 

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