Announcements
Looking for a new Wodify picture?
Check out our new shared photo drive!
https://drive.google.com/drive/folders/1uXB3QG85jCF5cLyr9evJ-aJXHKBg1AW8?usp=sharing
This will be updated weekly with new photos!
Nominate The Port – CrossFit Portsmouth for the Best Fitness Center on the Seacoast!
https://seacoastonline.gannettcontests.com/2021-Best-of-the-Seacoast/
The Port – CrossFit
Warm-up
Warm-up (No Measure)
Running and Dynamic Mobility Outside!
+ 1 Round:
6 Bent Over Rows
6 High Hang Muscle Snatch
6 Drop Snatch to Power Position
6 Bar Over Burpees
6 Hang Muscle Snatch
6 Hang Power Snatch
6 Bar Over Burpees
Workout
Metcon (AMRAP – Reps)
0-10:00
1 Mile Run
*rest remainder.
10:00-18:00
AMRAP 8:
15 Hang Power Snatch (75/55)
15 Lateral Bar Over Burpees
*Score is reps of AMRAP.
Comment your mile time.
Burn WOD
Metcon (2 Rounds for reps)
AMRAP 8:
200m Run
12t DB Snatches
Rest 2:00
AMRAP 8:
200m Row
12 Lateral Burpee Plate Hops
Post-Workout Strength
Bicep Curls (21-15-9-6)
DB’s or BB.
1:00 Elevated Plank Hold after each set.
1-Mile Run (Time)
Max Effort 1-Mile Run
Coach Amber
