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Our Blog

Tuesday 4.4.17 Workout of the Day

By cfpalmbeach | In WODs | on April 3, 2017

crossfit-palm-beach-beach

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Team water bucket carries!

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Strength/Skill Work:

10 Minutes to Build to a Moderately Heavy Single Power Clean

(Goal is to exceed the last weight you plan to do for the WOD)

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“Barbell Cycling”

25 Min AMRAP: (In teams of 3)

80/60 Cal Assault Bike  S(Airdyne)

50 Power Cleans S(95/65) RX(135/95) 

80/60 Cal Assault Bike 

50 Power Cleans S(115/80) RX(155/105)

80/60 Cal Assault Bike 

50 Power Cleans S(135/95) RX(185/135) 

80/60 Cal Assault Bike 

Max Power Cleans S(155/105) RX(205/145)

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WOD Tips:

-Today’s workout will be our longest of the week, but will be performed in teams of 3, with only one person working at a time. The goal with this is to keep the

intensity high since we will have plenty of rest between turns. It is also a good day to try to go heavier with the power cleans. The strength/skill work is mainly there

to allow you time to work up to your heaviest weight of the day. Try to go slightly above the last weight you plan to do in the workout so you know you can hit that

weight at the end of the WOD when you are tired.

-For the bike, keep your intervals to around 30 seconds or less. Calories are rewarded exponentially for increases in intensity so as soon as your intensity slows, get

off the bike and let your teammates take over.

-Each round of the bike will be alternated with 50 power cleans, that will be shared amongst the three of you. The power cleans should start light and will increase

each round. Your starting weight should be a weight that you could do 12+ reps unbroken when fresh. Your final weight should be one that you could do about 3+

reps unbroken with when fresh. Choose your weights based on the final weight since that is the goal of the workout, and then work backwards from there.

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