CrossFit 1607 – CrossFit
Warm-up
(10 minutes)
start back squat at 10′
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,
2 rounds:
10x alternating lizard
10x lateral lunge
10x banded glute bridge
10x monster walks (fwd/bck)
Weightlifting
(18′ to build to a heavy single)
Back Squat (1-1-1-1-1-1-1)
Metcon
(10 minutes to review C&J and load bar)
Clean position drills:
1-2-3-4-go
1-2-3-go
1-2-go
1-go
Jerk position drills:
5x drop lands (hip width-shldr width 3″)
1-2-go
1-go
Metcon (AMRAP – Reps)
6 Rounds:
2 minutes to complete:
200m run
max rep x clean and jerk (185/125)
-rest 1 minute-
1) Rx
2) 135/95
3) 95/65
4) 65/45