Wednesday- 12/01


*Port Pot Luck this Friday at 6:30pm! Bring a dish to share with a recipe! Come eat some good food, play games, and have some nice conversations with your Port friends!

*New Meal Service – Engrain! Order online at 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 (No Measure)

30 Single Unders

10 Plate Bent Over I, T, Y’s

10 BB Deadlifts + 5 Muscle Cleans

10 Single + Single + Double Under

10 Plate Front + Lateral Raise

5 Muscle Cleans + 10 Strict Press

:30 Double Under Practice

10 Plate Reverse Flys

+ Coach-Led Push Press and Push Jerk Drills and Practice


S2OH complex (1PP+1PJ) (2 Push Press + 2 Push Jerk)

Off the rack. Good opportunity to work on the differences between the two movements and therefore develop a true understanding of each. Let’s make sure we are prioritizing the rack position and the role of the legs in both movements.
15 Min to Build to a Heavy Complex

Burn Strength

Seated DB Strict Press

4 Sets:

5 DB Seated Strict Press

Right Into…

8 DB Standing Push Press


Metcon (Time)

For Time:

50 DU’s

27 S2OH (95/65)(75/55)

15 Power Cleans

Rest 1:00

50 DU’s

21 S2OH (135/95)(95/65)

12 Power Cleans

Rest 1:00

50 DU’s

15 S2OH (175/125)(115/75)

9 Power Cleans

Burn WOD

Metcon (Time)

4 Rounds:

40 Slam Ball Toe Touches

15 Slam Balls

15 Push-Ups

Rest 1:00
Score is total time.

Port Sweat Crew

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