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Our Blog

Wednesday 11.2.16 Workout of the Day

By cfpalmbeach | In WODs | on November 1, 2016

crossfit-palm-beach-proud

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Strength/Skill Work:

Hang Squat Clean – 5 Sets of 3 @ 70% of your 1 Rep Max Squat Clean  

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“Falling Up”

15 Min AMRAP:

15 Kettlebell Swings S(44/26) RX(53/35)

15 Wall Balls S(14/10) RX(20/14)

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WOD Tips:

-The strength work will be the focus of today’s workout, and all 5 sets of the hang cleans should be at the same weight.  If you know your 1 rep max, use exactly 70% of it for the 5 working sets.  If you don’t know your 1 rep max, choose the heaviest weight that you can achieve an unbroken set of 3 reps with great form.

-Falling Up will be a good aerobic piece to supplement the strength work.  The goal with this workout is to get several rounds unbroken and to maintain this as long as possible.  The kettlebell and wall ball should both feel light in this workout for the first few rounds.  Use the transition time between movements as your rest, and then push yourself to hang on to the KB and wall ball each set.  Your shoulders may become fatigued as the workout progresses, but ultimately your stamina is going to be the main limiting factor.  By pushing yourself to stay unbroken, this will force you to maintain a good pace even as you become tired in the later rounds. 

 

 

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