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Our Blog

Wednesday 1.4.17 Workout of the Day

By cfpalmbeach | In WODs | on January 3, 2017

crossfit-palm-beach-time

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“3-Peat”
3 Min AMRAP:
15 Deadlifts S(135/95) RX(155/115) RTG(185/135)
15 Burpees Over the Bar

3 Min AMRAP:
10 Deadlifts S(155/115) RX(185/135) RTG(225/155)
10 Burpees Over the Bar

3 Min AMRAP:
5 Deadlifts S(185/135) RX(225/155) RTG(275/185)
5 Burpees Over the Bar

*3 Mins Rest Between AMRAPs.  Each AMRAP will start with a 50 Double Under Buy-In S(25 Dubs/150 Singles) RTG(75 Dubs)

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WOD Tips:

-This should be a familiar format from a couple weeks ago where we did a few workouts with the 3 On/3 Off format.  The goal is to go hard on each AMRAP since you will have plenty of rest between AMRAPs.  For the double under buy-in, pick a number or reps that will take you a minute or less to complete.  We want you to have at least 2 minutes to work on the deadlifts and burpees.

-Pick your weight on the deadlifts based on what you can handle for the last and heaviest round.  For the last AMRAP, you should be able to perform all sets of your deadlifts unbroken.  This will likely be true for the other AMRAPs as well.  Most of your deadlift sets should be unbroken for the entire workout.

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