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Our Blog

Wednesday 2.22.17 Workout of the Day

By cfpalmbeach | In WODs | on February 21, 2017

crossfit-palm-beach-beachwod

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Awesome turn out at the Beach WOD last Saturday!!

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Strength/Skill Work:

10 Minutes to Work to a Moderate Set of 2 Unbroken Power Clean and Push Jerks

(Approximately 70%)

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“Power Hour”

For Time: (10 Min Cap)

50 Clean & Jerks S(95/65) RX(115/80) RTG(135/95)

*EMOM Perform 5 Toes-to- Bar S(3 T2B/5 Knees to Chest) RTG(6 T2B)

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WOD Tips:

-The strength/skill work is there to help you hone in your technique, wake up your nervous system, and help you perform better in

today’s WOD. This should be nowhere near a 2 rep max or close to failure. We simply want to get you confident with the clean and

jerks, so the weight in the WOD feels nice and light.

-In the WOD, the clean and jerks should be performed with a moderate load where a single repetition is ALWAYS there. In other

words, let’s choose a weight that allows for 10+ repetitions unbroken, if we went for it. With that said, our goal for the workout

today is to maintain consistent sets throughout the entire piece. For most people, this will mean starting with sets of 3-5 in the

beginning, and switching to consistent singles towards the end.

-On the Toes-to- Bar, we are looking for a number we can maintain each minute unbroken, on every round. That will preserve the

stimulus, getting you back to barbell immediately. We want to make this a Clean & Jerk workout, challenged by Toes-to- Bar – not

the other way around.

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