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Our Blog

Tuesday 11.8.16 Workout of the Day

By cfpalmbeach | In WODs | on November 7, 2016

crossfit-palm-beach-bouncehouse

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“Bouncy House”

4 Min AMRAP:

3 Rounds of “DT” S(55/35) RX(75/55) RTG(95/65)

Max Cal Assault Bike in Remaining Time S(Airdyne)

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4 Min AMRAP:

2 Rounds of “DT” S(75/55) RX(115/75) RTG(135/95)

Max Cal Assault Bike in Remaining Time S(Airdyne)

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4 Min AMRAP:

1 Round of “DT” S(95/65) RX(135/85) RTG(155/105)

Max Cal Assault Bike in Remaining Time S(Airydne)

*4 Mins Rest Between AMRAPs

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WOD Tips:

-“DT” = 12 Deadlifts + 9 Hang Cleans + 6 Push Jerks

-Today’s workout is piggybacking off of the 4 mins on/4 mins off theme that we did all last week.  These are shorter AMRAPs, which means the intensity should be high, since you will have a good amount of time to recover between AMRAPs.

-The goal of today’s workout is to give yourself about a minute or more on the bike each round.  This will be very difficult in the early rounds where you have a lot of reps to accomplish to get there, but should become easier in the later rounds even though the weight is getting heavier.

-For the first 4 min AMRAP, you should be able to do all of your rounds of “DT” unbroken.  You will want to average about a minute per round, so that doesn’t leave you much time to rest.  This should be a light weight that you can move very easily.  Aim to have 30 seconds – 1 minute on the bike this round. 

-In the 2nd 4 Min AMRAP, you should still be able to get the first round of “DT” unbroken.  You may have to break up the 2nd round, but still shouldn’t have any big rest periods.  Aim to have at least 90 seconds on the bike this round. 

The last 4 min AMRAP will be the heaviest, but still should be light enough that you can stick with big sets.  You should be able to get each movement unbroken, and possibly rest between movements for pacing purposes.  Aim to have 2-3 minutes on the bike this round.  Push it hard on the bike since this will be your main opportunity to rack up calories, and it is your last AMRAP of the day. 

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