CrossFit 1607 – CrossFit
Warm-up
shoulder pre-hab (No Measure)
3-way shoulder
10-15x pvc shoulder pass throughs
10x plank circles (R/L)
10x scap push ups
10x prone shoulder flexion (R/L) OR 2.5# Y’s
20x band pull aparts
Warm-up (No Measure)
then,
2 rounds:
10x alternating lizard
10x lateral lunge
5x Russian baby makers
5x push up pull through
10x banded glute bridge
10x banded good mornings
(then, with a blank bar)
1 round:
5x hang power clean
5x front squat (3″ decent)
5x push press
5x hang power snatch
1 round:
5x power clean
5x OH squat/narrow OH squat
5x push jerk
5x power snatch
Weightlifting
Front Squat (3×5@85%)
Metcon
Metcon (Time)
4 Rounds:
12x burpee lateral bar hop
9x power clean (135/95)
6x jerk (135/95)
3x power snatch (135/95)
(13′ cap)
1) Rx
2) (115/75)
3) (95/65)
4) (75/55)
**for all scaling options: if you cannot achieve proper set up for clean &snatch AND/OR cannot consistently achieve proper bar path/contact, start each movement from the HANG!
This is our main goal, before substantial load can be achieved.