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Saturday 1.20.18 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

Build to a Heavy Complex in 12 Minutes of 1 Push Press + 2 Push Jerks
“Speed Boats”
3 Min AMRAP: (In teams of 2)
450/400m Row Together
40 Shoulder-to- Overhead S(95/65) RX(115/75)
Max Synchro Burpees in Remaining Time


-90 Secs Rest-


3 Min AMRAP:
400m Run Together
40 Shoulder-to- Overhead
Max Synchro Burpees in Remaining Time


-90 Secs Rest, Then Repeat Both AMRAPs- RTG(Add 20/10 lbs to the bar after every AMRAP)


WOD Tips:
-Today’s focus is the shoulder-to- overhead movement, which will primarily be the push press and push jerk. For the strength work, the limiting
factor should be the push press, so only increase the weight if this looks solid. During the workout, the barbell weight should be light enough that
most athletes could probably start with a few sets of push press. As they become fatigued they can switch to the push jerk to save the shoulders
and become more efficient. The runs and rows should be hit at a hard pace (about 90 secs) to allow for plenty of time on the bar and the burpees.

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BeachFit WOD:

👻

AMRAP 22 – In teams of 2

25 Burpees 

50 Jumping Pull ups 

50 Sandbag Step ups 

200 meter Empty Sled Push 

300 Jump rope Singles (Adv: 150 DU)