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WOD – Wednesday 4/24

There is going to be a competitors meeting Saturday, April 27th, upstairs at 9:30am. This meeting is for all current competitors and any current member who might be interested in joining the comp track. If you are thinking about competing in the sport of CrossFit in 2019 or even 2020 then this track of programming is built to help you reach your goals.

Our competitors always take part in normal Port classes but are programmed an extra strength, an additional skill or more conditioning work daily with the purpose of exposing you to all the challenges one might face in a CrossFit competition. We typically workout 5 days a week with rest days on Thursdays and Sundays and we have a competitors slot at 10am on Saturdays where we typically do our partner workout for the week. The added volume is no more than 30 to 45 minutes and can be anything from lifting to gymnastics, conditioning to skill work. If this might be something you’d like to add in please make sure you carve out 30 minutes to attend this meeting.

If you have any questions before Saturday, don’t be afraid to ask. Find me in the gym, or shoot me a message.

Spend 2 minutes in Z1
Then, 3 rounds
10 kip swings
10 S2OH
10t up/down plank

Banded shoulder mobility

Push jerk – 5×3 @75-80% of 4/9, E1:30
*build off last week
Our next step in the OH strength piece. Adding a little bit of weight to last weeks lifts, but continuing with whatever themes you have been working on in such a difficult movement. Focusing on the major cues will really help you improve your stability and confidence overhead.

16 min AMRAP
600m run
30 sit-ups
15 clean and jerks (115/75#)(95/65#)
This would be a perfect example of a CrossFit triplet. Monostructural piece with a gymnastic and a weightlifting piece. Simple as it may be, paced the right way, the most effective way of training. Make sure the weight on the bar is challenging enough to force you to at least think about putting it down once. Whether or not you listen to that voice in your head is up to you.

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