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Our Blog

Wednesday 3.22.17 Workout of the Day

By cfpalmbeach | In WODs | on March 21, 2017

crossfit-palm-beach-josh

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Awesome shot of Josh Simmons last Friday at the Bar Fights!

Don’t forget to come out for the final Open WOD 17.5 this Friday night! Lots of fun and food to enjoy!

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Strength/Skill Work:

Power Clean + Push Jerk – 10 Minutes to Work Up to a Moderate Single

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“Bullseye”

15 Min AMRAP:

5 Power Cleans S(115/75) RX(155/105) RTG(185/125)

10 DB Push Press S(30/25) RX(40/30) RTG(50/35)

15 Wall Balls S(14/10) RX(20/14) RTG(30/20)

200 M Run

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WOD Tips

-Today’s strength/skill work is similar to Monday and Tuesday in that we are mainly working on technique and feeling confident with the movement. Try to work

slightly above the weight you plan to do in the workout for the cleans. This is definitely not a max day or even really a heavy day. The weight should feel smooth and

fast even at the heaviest set.

-For “Bullseye”, pick a weight for the power cleans that you could do unbroken when fresh. It is only 5 reps at a time, so this means you can go pretty heavy with it.

During the workout, your best pacing strategy will be to do singles. For the db push press, choose a weight that you can do unbroken for multiple rounds. Same with

the wall balls. Challenge yourself with the weight, but choose a ball that you can do unbroken every round. The run will provide the shoulders with a nice rest so you

can come right in and attack the next round.

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