CrossFit 1607 – CrossFit
Mobility
– roll upper back
– keg stretch
– pry squat
– shoulder pass throughs
– IR shoulder stretch on rig
Warm-up
10×3 scarecrow snatches (use PVC)
Snatch warm up (No Measure)
5x high hang snatch pull
5x high hang power snatch
5x OHS
5x hang snatch pull
5x hang power snatch
5x hang snatch
5x snatch pull
5x power snatch
5x snatch
Weightlifting
Power snatch + OHS (5x(2+1))
If you are still working on mobility for OHS, use a blank bar or PVC.
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 reps of:
pull ups
push ups
Rx+ is C2B
Chose either kipping, banded kipping, or jumping pull ups.
Goal is for metcon to be a burner!