• (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

Wednesday 11.30.16 Workout of the Day

By cfpalmbeach | In WODs | on November 29, 2016

crossfit-palm-beach-dsc_3490m

————————————————–

Katy Richardson rippin’ kettlebell swings and jorts!

————————————————–

“Rock, Paper, Scissors” – In teams of 3:

7 Min AMRAP:
Back Squats:
50 Reps at S(95/65) RX(135/95)
50 Reps at S(135/95) RX(185/135)
AMRAP at S(155/105) RX(225/155)

7 Min AMRAP:
Push Press:
50 Reps at S(95/65) RX(135/95)
50 Reps at S(115/75) RX(155/105)
AMRAP at S(135/95) RX(185/135)

7 Min AMRAP:
Deadlifts:

50 Reps at S(115/75) RX(155/105)
50 Reps at S(155/105) RX(205/145)
AMRAP at S(185/125) RX(255/175)

*Rest 3 Minutes Between AMRAPs

————————————————–

WOD Tips:

-Today is a strength-focused day, so the goal is to challenge yourself on the weight rather than trying to get more reps.  You should pick a weight that you and your teammates can get at least 30+ reps on the final AMRAP of each section.  For the first weight in each section, try to pick a weight that you can do 15-20 unbroken.  The 2nd weight should be about 10-15 unbroken, and the 3rd weight should be about 5-10 reps unbroken. 

-As you accumulate more reps, the weights will start to feel very heavy so prioritize your technique even as you get fatigued. 

crossfit-palm-beach-scores-11-30-16

Comments

comments

No Comments to "Wednesday 11.30.16 Workout of the Day"

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