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Our Blog

Wednesday 4.5.17 Workout of the Day

By cfpalmbeach | In WODs | on April 4, 2017

crossfit-palm-beach-steve

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Coach Steve showin’ how the core work’s done!

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Strength/Skill Work:

Banded Deadlifts – Every 2 Minutes for 6 Sets Perform 5 Banded Deadlifts (Build in weight)

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“Hot Sauce”

4 Rounds For Time: (14 Min Cap)

12 Calorie Row

12 Pull Ups RTG(Chest to Bar)

12 Burpees

S(9 Reps of Each)

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WOD Tips:

-The banded deadlifts today are a great way to build the muscles of your posterior chain (hamstrings, back, glutes) and also to refine your deadlift form. Similar to

the back squats on Monday, the most important part of this piece is to maintain solid form and a smooth tempo throughout the deadlift. Start at about 50% of your 1

rep max and take small increases each set.

-Hot Sauce will be a short “for time” workout that should take 8-12 minutes for most athletes. This mix of movements should allow you to keep your intensity high

and keep minimal rest throughout. After going heavier on the deadlifts, you should feel strong and powerful on the rower. Keep your intensity high on the rower

and try to get this done in about 45 seconds or less. The pull ups would ideally be done in 1-3 sets per round. Stay smooth and consistent on the burpees.

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