Find a new 1 RM in the Front Squat and the Push Press! Every single set should be a working set. Do not put 65 or 95 on the bar and count that as your first set of 5. You should be exhausted, not sure if you can stand up, on the last rep of every set. Your coaches will make you work for it today.
Strength WOD
A1) Front Squat 5/4/3/2/2/1/1
B1) Push Press 5/4/3/2/2/1/1
Then with a partner, One Person working at a time.
20 Double Unders (scale to 40 singles)
(One partner does 20 or 40 then switch, see how high you can climb the ladder)
5 Min AMRAP
(No score on the second piece, use this as a cool down from the strength and a time to work on skill)
Sam, Scott, Mimi, Mark and Matt working for a good position as Coach Blair cues them into place!
Competitors WOD
Our goal as a gym, well really our goal as competitors is to compete at an elite level. For us the next level in CrossFit would be to compete at regionals. First we have to make it past the 2015 CrossFit Open. Now is the time to focus on building strength. All five open WOD’s had a barbell in them, if we are stronger we will go faster. As a team we did very well with the WOD’s that required a big motor and very poor in WOD’s that require big weights or high skill. With that said we will take the next few months to work strength and skill in the Competitors Class. If you want to get your met con on jump in a regular class, but try to focus on getting in the strength cycle we will progress through in the comp class.
To answer the argument of “I already have big lifts I need speed!” I would say that if you are stronger, then the weights will be easier to move.
There will be less Met Con’s and more strength days in the Comp Class. We will be moving the time of the comp class to 5:30 pm, starting May 6th. We hope this enables more people to come during the comp class time. We will get stronger as a group if we train together! One more side note. The coaches might meet on certain Sundays at 10 am to hit a hero WOD or a regional WOD. I will post about it on the blog on Sunday anyone is welcome to join.
Competitors WOD
Find your 1 RM Front Squat
Find your 1 RM Shoulder to Overhead
then
40 Chest to Bar Pull ups
(record time)