• (561) 676-3710
  • Free Intro

    Sign up for a Free Intro Class!X

    ADDRESS1652 N US Highway 1 Jupiter, FL 33469

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Our Blog

Tuesday 12.27.16 Workout of the Day

By cfpalmbeach | In WODs | on December 26, 2016

crossfit-palm-beach-beachwod

————————————————–

Who’s ready for another Beach WOD?!?

————————————————–

“The Chief”
5 X 3 Min AMRAPs:
3 Power Cleans S(95/65) RX(135/95)
6 Push Ups
9 Air Squats

*Rest 1 Minute Between Rounds

————————————————–

WOD Tips:

-This is a repeat workout from 5.5.15 and 1.21.15 as well as a few times prior to that.  This should be primarily an aerobic/cardio workout, with some athletes getting slowed down by the push ups.  The goal with this workout is to be moving fast for each 3 Min AMRAP, so its important to pick a weight for the power cleans that is fairly light and scale the push ups appropriately.

-For the power cleans, choose a weight that you can do 15+ unbroken reps of when fresh.

-For the push ups, 6 reps should not take you more than 2 sets, even as you become fatigued in the later rounds.  If it does, scale the reps down first to 4 or 5, then scale further to a box if needed.  You don’t want to waste a lot of time getting in and out of a band so it would probably be best to skip this scale for today. 

Comments

comments

No Comments to "Tuesday 12.27.16 Workout of the Day"

All Content Copyright © CrossFit Palm Beach 2014. All Rights Reserved.