CrossFit 1607 – CrossFit
Mobility
T-spine mobilization (peanut or keg stretch)
Lizard stretch
Russian baby makers
PVC shoulder pass throughs
PVC internal rotation stretch
Warm-up
Snatch warm up (No Measure)
5x high hang snatch pull
5x scarecrow snatch
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 (5×2+1)
Goal is to add 10lb from week 1 or 5lb from last week.
Metcon
Metcon (Time)
5 Rounds
30x Russian KBS (70/53)
12x GHD sit ups
Rx+ 15x GHD sit ups