Announcements
*Port Pot Luck this Friday at 6:30pm! Bring a dish to share with a recipe! Come eat some good food, play games, and have some nice conversations with your Port friends!
*New Meal Service – Engrain! Order online at engrainkitchen.com/mealprep. Select “The Port” at check out. Order by Saturday – food is delivered to the gym on Monday. Use Promo Code EATREALFOOD2021 for 20% off your first order!
The Port – CrossFit
Warm-up
Warm-up (No Measure)
30 Single Unders
10 Plate Bent Over I, T, Y’s
10 BB Deadlifts + 5 Muscle Cleans
10 Single + Single + Double Under
10 Plate Front + Lateral Raise
5 Muscle Cleans + 10 Strict Press
:30 Double Under Practice
10 Plate Reverse Flys
+ Coach-Led Push Press and Push Jerk Drills and Practice
Strength
S2OH complex (1PP+1PJ) (2 Push Press + 2 Push Jerk)
Off the rack. Good opportunity to work on the differences between the two movements and therefore develop a true understanding of each. Let’s make sure we are prioritizing the rack position and the role of the legs in both movements.
15 Min to Build to a Heavy Complex
Burn Strength
Seated DB Strict Press
4 Sets:
5 DB Seated Strict Press
Right Into…
8 DB Standing Push Press
Workout
Metcon (Time)
For Time:
50 DU’s
27 S2OH (95/65)(75/55)
15 Power Cleans
Rest 1:00
50 DU’s
21 S2OH (135/95)(95/65)
12 Power Cleans
Rest 1:00
50 DU’s
15 S2OH (175/125)(115/75)
9 Power Cleans
Burn WOD
Metcon (Time)
4 Rounds:
40 Slam Ball Toe Touches
15 Slam Balls
15 Push-Ups
Rest 1:00
Score is total time.
Port Sweat Crew
