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Friday 12.1.17 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

1 Power Snatch Every 30 Seconds for 10 Minutes (20 Reps) @ 65-75% of 1 Rep Max


“Face the Truth”
10 Min AMRAP: (In teams of 2 – alternating full rounds)
10 Power Snatches S(45/35) RX(75/55)
10 Bar Facing Burpees S(7 Burpees)
*Increase Weight After Every Round (+10/+5)


WOD Tips:
-Today’s strength work is a different format where we will be working more on technique and volume, then on pure weight. This is considered battery work, which is
our ability to repeat moderately heavy weights over and over again. As we get closer to the Open, this ability becomes much more important than our ability to move
a heavy weight once, like we would traditionally do in a 1 rep max. You can build throughout the 10 minutes, but stay within 65-75% of your 1 rep max today. This
shouldn’t be super heavy, so there should be no failed reps today.
-“Face the Truth” is a fun partner workout to wrap up the week. You will be performing a full round before alternating with your partner. The snatch will start very
light and slowly increase throughout the workout. The goal is to start at around 1 minute per round and to stay around 90 seconds (or less) per round as the weights
get heavier.
-After every successful round, teams of Men will be adding 10 lbs (total) to the bar and teams of Women will be adding 5 lbs (total) to the bar. You should account for
about 3-5 increases per team, so base your starting weight on how well you can move those heavier weights. Even the heaviest weight of today’s workout should still
be a weight that you could do for 10 unbroken snatches when fresh. If burpees are not a strong suit for you, cut the burpees down to 7 per round, so you can keep
the rounds short and intense, and maximize the transitions between teammates.

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BeachFit WOD: 

“Yin Yang”
5 rounds
1:00 on / :20 off
1. 250/200 meter RUN
2. Contralateral carry (Switch after 60′)
3. Plank (odd) / “12 volts” (even)
4. Alt. MB side tosses