Wednesday – 3/2


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The Port – CrossFit


Warm-up (No Measure)

3-4:00 Full-Body Mobility Flow

3 Rounds:

6 Deadlifts – Power Cleans

6 Back Squats – Front Rack Lunges

6 Strict Press – Push Press – Push Jerk

+ Split Jerk Drills for the Strength

2 Empty Barbell Practice Rounds at The Rack Before adding any weight.


3 Back Squats + 1 Split Jerk (7 – 8 Sets)

3 BS + 1 SJ
Using one barbell, start with the barbell on your back and complete 3 squats. Re-rack it, and then take the barbell off the rack in the front rack and perform 1 split jerk.

Burn Strength

BURN: Metcon (Weight)

4 Sets:

8 Bulgarian Split Squats L

:20 Hold at Parallel L

8 Bulgarian Split Squats R

:20 Hold at Parallel R

8 Seated Box Jumps

Rest as needed between sets.


Metcon (3 Rounds for reps)

3 Sets:

:30 Power Cleans (135/95)(115/75)

:30 Front Rack Lunges

:30 Sit-Ups

:30 Box Jumps

1:30 Rest

Post Workout Skill

Weakness Work (10 Minutes)

Kipping, HS Holds/Walking, Double Unders, Mobility in the Front Squat or OH, Etc.

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