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Monday 1.16.17 Workout of the Day

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crossfit-palm-beach-half-marathon

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Congrats to Jenny, Melissa and Tony for completing the Key West Half Marathon this weekend!

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CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE

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Strength/Skill Work:

Push Jerks – 10 Minutes to Build to a Heavy Set of 2 (Perform Sets of 10-8-6-4-2 to Build)

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“Febreeze” 

(14 Min Cap)
For Time:

30-20-10
Ring Rows S(20-15-10 Ring Rows)
Shoulder to Overhead S(95/65) RX(115/80) RTG(135/95)
Jumping Lunges (1=1)

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WOD Tips:

-The strength/skill work is there to help you work on stringing together the push jerks which will come in handy later on in the WOD.  Each set should be somewhat challenging along the way so get a few warm up sets in before your first set of 10.  Try to do your first 10 set at the weight you plan to do for the WOD and then build for the 8-6-4-2 sets.  The final 2 sets should be well above the weight you want to do in the workout.  Focus on getting a big leg drive on each push jerk and only use the arms to help you punch to lock out.

-“Febreeze” should be a shorter workout for the week.  Ideally, you should be getting big sets of 15 unbroken reps the first round.  Keep the ring rows strict and make sure you are hitting full range of motion.  If you need to scale, scale the reps first, but keep your body horizontal under the rings if possilble.  The shoulder to overhead should ideally be performed as push jerks.