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)
3 rounds:
10x alternating lizard
10x lateral lunge
5x russian baby makers
10x banded squat hip activator
Weightlifting
Front Squat (3×5 @ 75%)
Metcon
Warm-up (No Measure)
Snatch position drills:
1) start
2) below knees
3) above knees
4) hip crease
5) shrug
6) high pull
7) finish
1-2-3-4-go
1-2-3-go
1-2-go
full + OH squat
Metcon (AMRAP – Reps)
12′ EMOM
Min 1: 3x squat snatch (135/95)
Min 2: 12x burpees
Min 3: max rep x hang power clean (135/95)
SCORING: score for HPC reps. If any reps from squat snatch or burpees are not met, deduct 2 reps from total score for each missed rep.
1) Rx
2) (95/65)
3) Power snatch+ OH squat (95/65)
4) Power snatch/hang power snatch ( 75/55)