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:
10x alternaiting lizard
10x lateral lunge
7x push up pull through
Power clean position drills:
1-2-3-4- GO
1-2-3- GO
1-2-GO
1-GO
Push Jerk position drills
1(rack) 2(dip) 3(drive) 4(stand)
1-2-3 (hold 5″)-4
1-GO (hold at 3) -4
1-GO
Weightlifting
Power Clean + Push Jerk (4x (3+3) @70%)
Metcon
“30 with a twist” (Time)
For time:
30x PSN (85/60)
30x Back Squat
30x Push Press
30x Front Squat
30x Power Clean
*every time you break, you are done with the movement. Take the remaining reps and add it to the end of the workout as burpees
This WOD was last completed on 2/8
1) Rx
2) 75/55
3) 65/45
4) 45/35