A couple of announcements, try to read through the whole thing. I promise I am not just talking to talk.
1. The hike is this Saturday. It is going to be beautiful out and should prove to be an awesome day on the mountain. If you are interested but haven’t signed up yet, please let a coach know so we can email you the information.
2. LumberJack is quickly approaching. If you are interested, want a t-shirt and food, you must sign up ASAP.
3. PortBurn is coming. It is going to be absolute fire. Pun intended. If you haven’t signed up yet, there are a few spots left in a few of the days. Please email info@crossfitportsmouth.com if you want to reserve your ticket to sweatville.
4. September is goal month. Get your goal on the board. Something you can accomplish in the 3 weeks left in September.
Warm-up
Spend 2 minutes in Z1
Then, PVC mobility as a class
The Port Snatch warm-up
Strength
10 min EMOM
Weightlifting complex – 1 power snatch + 1 squat snatch
Combining the last couple weeks of snatch work into one complex. Building up to a max weight for the day, find a heavy power snatch and a heavy squat snatch with no drop in between.
WOD
“Loaded”
4 rounds
10 T2B
12 power snatches (95/65#)(75/55#)
500m row
Classic CrossFit triplet. Get after this one and attack your strengths so you can work through your weaknesses.
