CrossFit 1607 – CrossFit


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

Dynamic warm-up (No Measure)

2 Rounds:

10x alternating lizard

10x lateral lunges

10x toe pulls

10x quad pulls

10x straight leg raises

5x crab rocks

5x push up pull through (5″ hold)

10x pretzel with reach

10x banded glute bridge

5x Russian baby makers

Warm-up (No Measure)


Snatch position drills

1) start

2) below knees (maintain back angle)

3) above knees (sweep)

4) pockets

5-7) shrug-high pull-finish



1-2- finish



Metcon (Time)

With a partner

50 power snatch (75/55)

40 thruster (95/65)

30 pull ups

40 snatch

30 thruster

20 pull ups

30 power snatch

20 thruster

10 pull ups
1) Rx

2) (65/45) / jumping C2B

3) (55/35) / jumping pull up

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