WOD – Friday 4/19

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 wall balls
10 ring rows

The Port squat mobility

Back squat – 5×4; across (build on last week)
Our next step in our back squat journey. Two weeks ago we did 5 sets of 3 AHAP, last week we added an additional set and completed 6 sets of 3. This week we are going to add a rep and see if we can hold the same weight. Try to use the weight you used in week 1 or maybe a little heavier is you went too light for all sets of 4 today.

“Storm’s a Comin”
18 min AMRAP
400m farmers carry (70/53#)(53/35#)
Then with time remaining
200m run
15 bench press (135/95#)(115/75#)
20 box jumps overs
Bench press in a workout! Different for us and will provide a new challenge. Make sure the weight is challenging enough to possibly break it up into 2 sets. Any more and you’ll spend too much time on the bar.

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