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Monday 12.5.16 Workout of the Day

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crossfit-palm-beach-christmas

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CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE

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Strength/Skill Work:

3 Power Cleans + 1 Split Jerk – 1 Set @ 60%, 1 Set @ 65%, 4 Sets @ 70%

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“Criss-Cross”
15 Min AMRAP:
30 Double Unders S(15 Dubs/60 Singles)
15 Power Cleans S(75/55) RX(115/80) RTG(135/95)
30 Double Unders
15 Toes to Bar S(8 T2B/15 Knees to Chest)

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WOD Tips:

-The strength/skill work is there to help you work on your technique and is not meant to be very heavy.  Use this as an opportunity to work on your footwork for your power cleans and split jerks.  The power cleans can be dropped from the top each time and don’t have to be unbroken.  At the heavier weights, we would actually prefer you drop each power clean.

-Criss-cross will be a conditioning focused workout with a heavy focus on double unders.  While we want you to work on your dubs, you also don’t want to get stuck on them for too long, so scale down to 15 reps if they are taking you more than 45 seconds each round. 

-A good goal for this WOD is to complete 4 rounds, which is a little less than a minute per movement.  This means the power cleans should be lighter and something you can string together sets of 5-10 if you choose.  Towards the later rounds, you may even opt for fast singles, but you shouldn’t be resting much between reps.