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Tuesday 11.14.17 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

8-10 Minutes to Practice the Power Clean Complex (1 High Hang PC + 1 Mid-Thigh Hang PC + 1 Hang PC from Top Knee)

“Clean Eating”
6 Rounds For Time: (16 Min Cap)
200 M Row
6 Hang Power Cleans S(115/75) RX(135/95) RTG(155/105)
200 M Run S(100 M)

WOD Tips:
-Today is a great opportunity to improve your technique and positions on the clean. One of the most common errors that we see with the clean is that athletes tend
to pull early with the arms, instead of staying patient, and fully utilizing the legs and hips. Today’s skill work is an opportunity to improve that without the pressure of
the clock or the desire to go heavy. Think of this as a practice session. Stay light and work towards perfecting your technique, rather than adding weight. You can
add small amounts of weight throughout, but stay below 60% of your max clean.
-“Clean Eating” is a cardio-focused workout with more hang cleans sandwiched in the middle. It’s important to take the progress you made in the strength piece and
keep that going for the WOD. Choose a weight that allows you to stay patient and still hit your positions. This should be a weight that you can do unbroken for all 6
rounds, although it should definitely get tough in the later rounds. Since the row and the runs take up the majority of the time in this workout, keep a hard, but
sustainable pace on these, and try to speed up on that 6 th and final round.


BeachFit WOD:

“Hakuna Tabata”
7 sets of:
TABATA (:20 on / :10 off)
1. Jumping jacks 
2. Lunges 
3. Sit ups 
5. Hollow/Tuck hold 
— Rest 30 seconds between sets–