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Wednesday 11.15.17 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

Every 4 Mins for 4 Rounds: (16 Mins)
4 Back Squats @ 43X1 Tempo
*Max Dead Stop Triple Jump (R/L/Both)


“Buttery Popcorn”
Every 5 Mins for 3 Rounds: (15 Mins)
10 Burpee Box Jump Overs S(20/16) RX/RTG(24/20)
20 Pull ups S(10-12 Pull ups/Ring Rows) RTG(CTB Pull ups)
30 Wall Balls S(14/10) RX(20/14) RTG(30/20)


WOD Tips:
-Building on the pause back squats from last week, we are doing a similar format this week. This week you will be performing one less rep per set, but with be tripling
the pause at the bottom of each rep. This will really require you to stay tight and engaged in the bottom of the squat, where many of our athletes typically lose
tension. Make sure you get a good deep breath at the top of each rep, since breathing can be difficult while performing this type of tempo work. The goal for this
would be to hit a similar weight to last week, depending on how heavy you went relative to your strength last week. Also similar to last week, we are combining the
back squats with an explosive jumping movement. Like the tall box jumps, the triple jump will help us to create a lot of power from a dead-stop position. On these,
we are looking for the perfect combination of power and control. In order for your set to count, you will need to show control on the landing of each rep, and pause
before going into the next rep. This will work a lot of the stabilization muscles around the ankle, knee, and hip. If you have any ankle, knee, or hip issues, consider
going with an alternative movement today.
-“Buttery Popcorn” is an interval workout where you will get more rest the faster you go. It is only 3 rounds total, so go out hard here and see if you can hold on in
those later rounds. Each set should take about 3 ½ – 4 minutes to perform, which will give you about 60-90 secs rest between rounds. This isn’t a ton of rest for the
work you are putting in, but because it is only 3 rounds, we still want you going hard here. Pick a standard for pull ups, that you can do in no more than 4-5 sets per
round. For the wall balls, choose a weight that you can do in 2-3 sets per round. On the last round, push a little harder to see if you can go unbroken or close to it.

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BeachFit WOD:

“Children of the Core”
A. AMRAP 10
200 meter RUN
30′ of Broad Jumps
10 Double DBDL
–Rest 2:00
B. AMRAP 10
200/150 meter ROW
30 seconds of FLR on rings 
10 MB Leg Lift