Announcements
*New Meal Service – Engrain! Order online at engrainkitchen.com/mealprep. Select “The Port” at check out. Order by Saturday – food is delivered to the gym on Monday. Use Promo Code EATREALFOOD2021 for 20% off your first order!
The Port – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
10 Pass Throughs
10 Pull Aparts
10 High Pulls
10 Strict Press BTN
10 Air Squats
10 Cossack Squats
+
Banded Shoulder
Rig Squat Hold
+
3:00 Any Machine into PVC Snatch Warm-Up
Strength
Snatch (Find a Heavy Single)
Power or Squat.
20 Minutes to Warm-Up, Dial in Technique, and Build to a Heavy Single.
Burn Strength
A1: DB RDL (4 X 10)
With two dumbbells, palms facing the shins. With a slight bend at the knee, push the hips back and hinge forward just far enough until you find tension in your hamstrings, then squeeze your glutes and hamstrings to stand back up. Maintain a flat back and braced core throughout. Nice and slow down, controlled on the way back up.
A2: Upright row (4 X 10 DB Upright Rows)
Metcon (No Measure)
With any extra time, grab a light barbell and work on your snatch technique!
Workout
Metcon (Time)
For Time:
15-20-25
Power Snatch (95/65)(65/45)
Box Jump, Step Down (24/20)
Burn WOD
Metcon (Time)
For Time:
24 – 32 – 40
DB Snatches
12 – 24 – 32
Box Jumps
Matt and Paul
