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Monday 12.4.17 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

Every 4 Minutes for 3 Rounds (12 Mins):
10 Barbell SL RDL (Per Leg)
10 KB Weighted Dead Bugs (Per Side)
5 Hips-to- Bar Kip Swings


“BlackJack”
For Time: (15 Min Cap)
21 DB Power Cleans S(40/25) RX(50/35) RTG(60/40)
21 Burpees to Plate
21 Box Jumps S(20/14) RX/RTG(24/20)
12 Bar Muscle ups S(21 Toes to Bar/Knees to Chest) RTG(21 BMU)
21 Box Jumps
21 Burpees to Plate
21 DB Power Cleans


WOD Tips:
-Today’s strength/skill work should provide a nice warm up and activation for today’s workout. These movements are newer for most of our athletes, so focus on
moving well and doing each movement as perfectly as possible, rather than worrying about the weight. You will have 4 minutes to complete a set of each movement,
and we will be repeating it 3 times. You can build on the RDLs and Deadbugs if you’d like, but form is definitely the priority here. Single leg movements like the RDL
and dead bugs are a great way to target imbalances that many athletes have from right to left.
-“BlackJack” is a chipper style workout where you will be doing each movement twice, except the muscle ups/T2B, which will only be performed once. For the power
cleans, choose a weight that you could do 12+ unbroken reps of when fresh. During the workout, you will probably want to break this up into 2-3 sets. For the bar
muscle ups/toes to bar, choose a number of reps that you could do in 2-3 sets when fresh. This will probably be the longest station for most, but still shouldn’t take
more than around 2 minutes to complete. As you get through the muscle ups and into the back end of this workout, see if you can speed up and finish faster than
you started.

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BeachFit WOD:

“Burp the Baby 2.0”

Every 3:00 for 18:00, complete the following:

250 meter RUN (Sc: 200 meters)

14 Step ups 

7 Burpees to 6″ target 

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Core Wod