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Our Blog

Thursday 12.22.16 Workout of the Day

By cfpalmbeach | In WODs | on December 21, 2016

crossfit-palm-beach-DSC_3652m

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Coach Andrew 

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Strength/Skill Work

Banded Deadlifts – Work up to a set of 7 unbroken at the weight you plan to do for today’s WOD

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“Leggnog”
5 Rounds For Time:
7 Deadlifts S(185/125) RX(225/155) RTG(275/185)
250 M Run
7 Strict Handstand Push-ups S(DB Strict Press 45/30) RTG(Flat)

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WOD Tips:

-The deadlifts in today’s workouts should be about as heavy as you can go while still staying unbroken for all 5 rounds.  At the most, you should be breaking your deadlift sets into 2 sets per round, but try to pick a weight where you can stay unbroken.

-Try to do each run in about a minute per round.  If you are going well over a minute per round, you can cut it down to a 200 M Run. 

-The handstand push ups will be the tough part for most people in this workout.  For RX, we are allowing you to use 1 ab mat.  RTG must be done on flat ground.  No kipping will be allowed today.  If you need to scale, you can work on a dumbbell strict press to build strength for the handstand push ups down the road. 

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