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Friday 11.30.18 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

Push Jerks – 12 Minutes to Build to a Heavy Set of 5

“Rack City”
12 Min AMRAP:
12/9 Cal Row
12 SA DB Shoulder to Overhead F(40/25) P(50/35) S(60/45)
12 DB Front Rack Lunges

WOD Tips:
– Today’s big focus is the Shoulder to Overhead which we will have in both the strength and the metcon. For the strength we will be
taking the Push Jerks from a rack and working up to a heavy set of 5 unbroken. Feel free to build throughout the 12 minutes as long
as we are able to keep the standards of the Push Jerk. Remember on the Push Jerk we are catching with the knees bent, and
standing all the way back up to finish the rep.
– “Rack CIty” is a spicy 12 min AMRAP to end the day. We will be starting on the rower with a lower rep number to shoot for.
Because of this try to keep the intensity of the row high. Our next two movements will just need 1 DB. Continuing with the S2OH
trend from the strength, we will have 12 single arm reps. Feel free to split the reps between your arms however you wish. Once you
are done you will bring the barbell down to the front rack position for 12 Front Rack Lunges. When selecting a DB weight, base it off
of your S2OH abilities. This should be something you can at least do 6 unbroken on each side. A challenging goal for the day will be
to shoot for 6+ Rounds.

BeachFit WOD:


A. amSAP 22- Teams of 2 or 3

Red = 200 meter Run

Green = 10 Ring rows 

Yellow = 10 Lunges / leg

Orange = 15 RKBS

Purple = 10 Syncro Burpees