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The Port – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 4:
4 DB Hang Muscle Snatch L
50ft Waiter’s Carry L
4 DB Hang Muscle Snatch R
50ft Waiters Carry R
Movement Prep w/ BB or PVC:
5 Hang Power Cleans
5 Dip and Hold – Hips Straight Down
5 Dip and Drive – Hips and Knees Extend
5 Push Press
5 Push Jerk
10 Step-Ups or Box Jumps
Strength
Push Jerk (5 X 5)
Building
Burn Strength
A.: DB push press (5 X 8)
B: Metcon (No Measure)
2-3 Sets:
10 Banded Pass Throughs
10 Banded Pull-Aparts
10 Banded Face Pulls
10 Banded Tricep Push-Downs
Workout
Metcon (Time)
10 Rounds For Time:
6 Hang Cleans (125/85)(95/65)*
6 Box Jumps
Finisher
Metcon (AMRAP – Reps)
Double Under Practice!
Spend 5-6 Minutes Post-Workout working on your skills or choose an option below. UB sets to move on to the next number.
Level 1: 5-10-15-10-5 UB Double Unders
Level 2: 10-25-50-25-10 UB Double Unders
Level 3: 3 Sets of 60 UB
Tim
