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Our Blog

Tuesday 3.7.17 Workout of the Day

By cfpalmbeach | In WODs | on March 6, 2017

crossfit-palm-beach-haley

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Loud cheers and many tears. There is nothing like the excitement of The CrossFit Games Open and first time personal records. Congrats Haley on the first three muscle ups of your life!

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Strength/Skill Work:

Handstand Push Ups

Every 2 Minutes for 4 Sets Complete 1 Unbroken Set (About 50-60% of Max Set)

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“Boulder Shoulders”

12 Min AMRAP:

2 Rope Climbs S(1 Rope Climb/2 Lowers)

12 Shoulder to Overhead S(95/65) RX(115/80) RTG(135/95)

200 M Run

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WOD Tips:

-The handstand push ups is a movement we will likely still see in the Open, so this is an opportunity to get some more practice in

with this movement. If you have a couple strict handstand push ups, work on your kipping, since that will be most efficient if they

show up in the Open. You have shoulder to overhead later in the workout, so don’t overdo it here. Treat this as skill work and aim

to move as perfectly as possible.

-“Boulder shoulders” will be a moderate length workout with a good mix of pulling, pushing, and running. The run should provide a

nice break for the shoulders and grip, so push yourself on the rope climbs and shoulder to overhead, knowing you will have an

opportunity to recover. Pick a weight for the shoulder to overhead that you can do unbroken for several rounds. For the rope

climbs, you should be able to do 2 rope climbs in about 45 seconds or less, otherwise stick with the scaled 1 rope climb.

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