The Port – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS FOR QUALITY
5 Inch Worms w/ Push-Up
5 Behind the Neck Snatch Grip PVC Presses
5 Back Rack PVC Jumping Squats
10 Alt. Cossack Squats (PVC Optional)
5 Muscle Snatch
*Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.
Strength
Metcon (Weight)
4 SETS*
2 Reps of the Complex…
1 Snatch Pull
+
1 Hang Power Snatch
*All working sets should be Mod-Heavy…about 75-80% of 1RM Snatch. Each Rep = 1+1. Option to build in later sets if perfect mechanics are maintained.
(Score is Weight)
Week 2 of 8
Workout
“GEORGIE” (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES*
7 Burpees
11 Push-ups
22 Kettlebell Swings (53/35)|(35/26)
*Buy-In to workout is 65 Sit-ups
(Score is Rounds + Reps)
KG KB: (24/16)|(16/12)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 21 MINUTES*
7 Burpees
11 Push-ups
22 Kettlebell Swings (53/35)|(35/26)
*Buy-In to workout is 65 Partner Sit-ups with a Med-Ball.
**Partner 1 Works on the Burpees and Push-Ups while P2 performs the KBS. 1 Round = Both partners performing all the reps. The KB may not touch the floor. If the KB Touches the floor, both athletes must perform a 100m Partner run before resuming.
(Score is Rounds + Reps)
KG KB: (24/16)|(16/12)
