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Our Blog

Wednesday 4.12.17 Workout of the Day

By cfpalmbeach | In WODs | on April 11, 2017

crossfit-palm-beach-team

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Don’t forget to sign up for Dodgeball! Get your team and theme together!!

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Strength/Skill Work:

Power Clean Complex 

Every 2 Minutes for 6 Sets Perform 1 Hang Power Clean + 1 Power Clean (Build in weight)

“Bouncy Ball”

2 Rounds For Time: (12 Min Cap)

15 D-Balls Over the Shoulder S(50/40) RX(80/50) RTG(100/80)

20/15 Calorie Assault Bike S(Airdyne)

25 Box Jumps S(20/16) RX(24/20)

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WOD Tips:

-Today’s power clean complex is the main focus of today’s workout. You can start with a moderate weight for the complex (around 50-60% of your

1 rep max) and build from there. The last 3-4 sets should be pretty challenging. For all of your sets, focus on your footwork and trying to land in

your squat stance every time. As the weight gets heavier, you should have to drop deeper into your “squat” as you catch the bar. As long as you

are still above parallel, then it is considered a good power clean. Ideally, your last 1-2 sets are caught in this position.

-Bouncy Ball is a short and intense workout. Go hard from the beginning since it is only 2 rounds. The goal for this workout is to be under 9

minutes. Hitting the proper intensity on the bike is the key to this workout. Each round on the bike should take about a minute to complete which

means you should be pushing yourself here.

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