CrossFit 1607 – CrossFit
Mobility
3-way shoulder
keg stretch
10 reps each:
-alternating lizard: 5″ hold
-Russian baby makers
-lateral lunge: 5″ hold
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)
5x OH squat 3″ pause
5x snatch pull
5x OH squat
5x power snatch
5x snatch
Then, load bar
Weightlifting
Snatch (Work up to 80% for a single)
Weightlifting
2 hang snatch pull + 1 hang snatch (2×1)
@ 70% of last week’s 1RM
Metcon
Metcon (Time)
4 RFT:
10x OHS (115/75)
50x DBU