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Tuesday 12.27.16 Workout of the Day

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crossfit-palm-beach-beachwod

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Who’s ready for another Beach WOD?!?

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“The Chief”
5 X 3 Min AMRAPs:
3 Power Cleans S(95/65) RX(135/95)
6 Push Ups
9 Air Squats

*Rest 1 Minute Between Rounds

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WOD Tips:

-This is a repeat workout from 5.5.15 and 1.21.15 as well as a few times prior to that.  This should be primarily an aerobic/cardio workout, with some athletes getting slowed down by the push ups.  The goal with this workout is to be moving fast for each 3 Min AMRAP, so its important to pick a weight for the power cleans that is fairly light and scale the push ups appropriately.

-For the power cleans, choose a weight that you can do 15+ unbroken reps of when fresh.

-For the push ups, 6 reps should not take you more than 2 sets, even as you become fatigued in the later rounds.  If it does, scale the reps down first to 4 or 5, then scale further to a box if needed.  You don’t want to waste a lot of time getting in and out of a band so it would probably be best to skip this scale for today.