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Our Blog

Wednesday 2.1.17 Workout of the Day

By cfpalmbeach | In WODs | on January 31, 2017

crossfit-palm-beach-johanna

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Congratulations Johanna for completing her first half marathon!

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Strength/Skill Work

Back Squats

Every 2 Minutes for 7 Sets – 2 Reps @ 60, 70, 75, 80, 85, 90, and 90%

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“Guns and Roses”

9 Min EMOM:

(40 Secs Work/20 Secs Rest)

Min 1) Max Pistols S(Lunges)

Min 2) Max Ring Rows RTG(FT Elevated)

Min 3) Max DB Bench Press S(50/30) RX(60/35) RTG(70/40)

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WOD Tips:

-The Back Squats strength work should be heavy today.  We will be starting light (60%) and giving you plenty of rest between sets, so plan to challenge yourself in the later sets while still keeping full ROM.  Similar to yesterdays Clean and Jerk strength work, we want to go as heavy as possible without failing reps, so you may end up going slightly above or below 90% for your final 2 sets.  If your first set at 90% feels great, then increase the weight for the 2nd set.

-Today’s EMOM is a great opportunity to practice or try pistols.  If you have knee, ankles, or hip issues, you are probably better off sticking with the lunges and skipping the pistols today.  We will be combining this with some upper body strength work with the ring rows and bench press.  Try to pick a weight/scale for these 2 movements that will allow you to get around 10 reps per working interval. 

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