WOD – Friday 4/26

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, TABATA format, alternating between movements
Russian KBS

Full mobility session

CF Strength
10 min EMOM
Evens – 5 TnG deadlifts
Odds – 5 bench press
Speed work; think between 50 and 60%.
Let bar speed be the defining factor on whether or not you have the right weight on the bar. If it takes you too long to complete the concentric part of the lift, you need to peel some weight off. Remember to train speed we must work on speed, not strength.

“Straight 6”
3 rounds
60 DU’s
20t DB front rack lunges (50/35#)
20 DB deadlifts
20t DB push jerks
The lunges and deadlifts are done with 2 dumbbells. The push jerks are done with 1. The lunges need to be alternating but you can do all of the jerks on one side before switching. This is one where pace isn’t as much of a concern as the past few days have been. Start out hot and see if you can hold on. Can anyone go UB through the DB movements?!

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