WOD – Wednesday 4/17

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.

3 rounds
:30 on AB
Power cleans
Front squats
S2OH (press, push press, split jerk)

Group mobility session

8 min EMOM; build or stay across
Weightlifting complex – 1 power clean + 2 front squats + 1 split jerk
Love complexes like this one. Something that challenges your muscle endurance, technique and mental fortitude all equally. Make sure we really try to breath deliberately. Where, when and how are al very important and should be worked on with as much focus as you would a technique piece. Never inhale during the concentric portion of the movement but do not hold your breath under tension for too long. Learn how to force air out so you can maintain good tension without getting dizzy.

“Rowing Savage”
4 rounds
500m row
3 rounds of the “Macho Man”

1 round of “Macho Man” is
3 power cleans
3 front squats
3 jerks
Rx is 135/95#
So we can thank CrossFit New England for “Macho Man” and we can thank concept 2 for the rower. That means you have nothing to thank me for here. This workout should be fast and hard. Push that row and get right on the bar. Rest between sets for only as long as you need to. Do not walk away from the bar, you don’t need chalk, you don’t need a drink of water, you need to keep moving.

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