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)
2 Rounds:
5x push up-pull through
10x alternating lizard
5x Russian baby makers
10x banded good mornings
Power Snatch Position
1-2-3-4-GO
1-2-3-GO
1-2-GO
1-3-GO
1-GO
Weightlifting
Power Snatch (3×4 @70%)
If you do not know your 1RM perform each set at the heaviest weight possible, while maintaining position standards.
Metcon
Metcon (Time)
For time:
40-30-20-10 (men) / 32-24-16-8 (women)
calories rowing
10-8-6-4
2″ deficit HSPU
40-30-20-10
second L-sit
(14′ cap)
1) Rx
2) half tuck L-sit (1 leg out) / non-deficit hspu
3) knee tuck L-sit / 1-2 abmats
4) plank hold OR elevated plank hold / box hspu OR pike push ups on floor