CrossFit 1607 – CrossFit
Mobility
3-way shoulder
3-way hip
weighted butterfly
pigeon
Warm-up
shoulder pre-hab (No Measure)
10-15x pvc shoulder pass throughs
10x plank circles (R/L)
10x scap push ups
10x prone shoulder flexion (R/L)
20x band pull aparts
Warm-up
(No Measure)
5 reps each of:
power clean + push press
power clean + push jerk
**load with light plates
clean + split jerk
Weightlifting
Clean and Jerk (1×2)
*this is an unloading week
Work up to 85% of last week’s 2RM
Weightlifting
Power Clean + Push Jerk (5×3)
70% of last week’s 2RM C&J
Metcon
Metcon (AMRAP – Rounds and Reps)
9′ AMRAP
1x push up
1x DB lunge (L/R) (35/25)
1x DB push press (35/25)
2x push up
2x DB lung (L/R)
2x DB push press
continue pattern……