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,

50x double unders/attempts

2 rounds:

10x alternating lizard

10x lateral lunge

5x push up pull through

Power snatch positioning drills:

1-2-3-4-go

1-2-3-go

1-2-go

1-3-go

1-go

Weightlifting

Power Snatch (4×4 @ 70%)

Same percentage as last week. Increase volume by 1 set.

Metcon

Metcon (Time)

100x double unders

22x step ups (35/25) (24/20)

75x double unders

18x step ups

50x double unders

14x step ups

25x double unders

10x step ups
1) Rx

2) half double unders

3) 2x single unders (25/15)

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