Monday – 2/28


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The Port – CrossFit


Warm-up (No Measure)

1 Round (Any Order):

20/15 Cal Ski

20 Air Squats

20 Burpee Touches

20 Plate Ground to OH

+ PVC Mobility and Snatch Warm-Up w/

Focus on Catch at Parallel


A: Snatch Complex (1PS+1OHS) (4 Sets Every 1:30)

1 Power Snatch + 1 Overhead Squat
Power Snatch w/ Hold at Parallel

B: Snatch (Heavy Single)

10 Minutes to find a Heavy Single for the day.

Burn Strength

Burn: Metcon (Weight)

A. 4 Sets:


8 DB Front Squats

*Both done for weight and quality, not speed. No rest between movements, rest as needed between sets.

B. 3 Sets:

:30 Seated OH Plate Hold

:30 Slow Plate Russian Twists

:30 Alt. Leg Crunch-Ups


Metcon (Time)

5 Rounds:

9 Deadlifts (95/65)(75/55)

6 Hang Power Snatch

3 Overhead Squats

12 Lateral Bar Burpees

Burn WOD

Burn: Metcon (Time)

5 Rounds:

15 Plate Ground to OH

15 Burpees to a Plate

15 Air Squats


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