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The Port – CrossFit
Warm-up
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
Strength
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 RDL
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
Workout
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
Michelle
