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The Port
Warm-up
5x Inchworm Push-Up Into Bottom of Squat w/ Each Side Rotations
10t Spiderman Lunge w/ Elbow to Instep
10 Slow Swimmers
Scorpion Shoulder Stretches Each Side
1:00 Bar Hang
2 Rounds w/ Empty BB or 2 Light DB’s:
6 Snatch Grip Deadlifts
6 Wide Grip Bent Over Rows
6 Bicep Curls
6 Air Squats
2 Rounds:
6 Power Snatches
6 OHS
Strength
1 Power Snatch + 2 Overhead Squats (EMOM X 9 – Building or Across)
Burn Strength
A1. 4 X 10 Front Raise + Lateral Raises
A2. :30 Seated OH Plate Hold
B. 4 X 15 Wall Sit Calf Raise or
:30 Wall Sit + 15 Standing Calf Raises
CrossFit Games Open 16.3
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
DB Option:
10t alt. DB Snatches
Burn WOD
AMRAP 12:
20t DB Snatches
8 Ring Rows
12 Up-Down Plate Hops
Gene
