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Our Blog

Wednesday 3.8.17 Workout of the Day

By cfpalmbeach | In WODs | on March 7, 2017

crossfit-palm-beach-steve

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Coach Steve recording the action at the Beach WOD!

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Strength/Skill Work:

Squat Cleans

Every 90 Seconds for 5 Sets Complete 2 Reps (Build to 70-75% of Max for Last Set)

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“Clean Slate”

4 Rounds For Time: (16 Min Cap)

15/12 Calorie Assault Bike S(Airdyne)

12 Hang Power Cleans S(95/65) RX(115/80)

9 Burpees Over the Bar

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WOD Tips:

-Today’s strength/skill work is to help prime you for the demands of “Clean Slate”. Start light and try to build every set, ending at

around 70-75% of your 1 rep max. These reps can be performed unbroken or as singles. Focus on moving well rather than moving

more weight.

-“Clean Slate” is a shorter workout that should ideally be done around 12 minutes or less. The hang power cleans should be light

enough where you could do several rounds unbroken. The assault bike will take up a majority of the time, so try to push a little

harder here, especially in the later rounds. It is only 9 burpees each round, so aim to stay moving on these, and they will be done

before you know it.

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