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Friday 2.10.17 Workout of the Day

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crossfit-palm-beach-barfights

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Who’s ready?!? Friday Night Bar Fights start in 2 weeks!

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Strength/Skill Work:

Back Squats

Every 2 Minutes for 7 Sets – 2 Reps @ 60, 70, 75, 80, and 85% then 1 Rep @ 90, 95%

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“Bottoms Up”

8 Min AMRAP Ladder (3, 6, 9, 12, 15, 18, 21…)

Clean and Jerks S(115/80) RX(135/95) RTG(155/105)

Bar-Facing Burpees

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WOD Tips:

-The Back Squats are building off of last week where we finished with 2 reps at 90%. This week will be similar volume but the reps will decrease down to 1 for the

final 2 sets and you will have a chance to go heavier than last week.

-Today’s workout is very much an Open style workout that is on the shorter side. The clean and jerks should be moderately heavy but should be light enough that

you can move it well for all 8 minutes. Most likely you will want to do clean and jerks in singles to put you in a good pace for this workout.