CrossFit 1607 – CrossFit
Mobility
quick mobility (No Measure)
-couch stretch
-lizard with banded distraction
-pry squat with KB (upright torso!)
-3 way shoulder
Warm-up
shoulder pre-hab (No Measure)
10-15x pvc shoulder pass throughs
10x plank circles (R/L)
10x scap push ups
10x prone shoulder flexion (R/L)
20x band pull aparts
Warm-up (No Measure)
then,
with PVC of blank bar:
5x snatch grip press (behind the neck)
5x OH squat (5″ pause)
5x snatch balance
5x high hang high pulls
5x high hang power snatch
5x high hang snatch
5x snatch grip deadlift
5x snatch high pull (floor)
Weightlifting
High-Hang Snatch (work up to a 3RM)
goal is +15lb and a PR!
Snatch Pull (3×3 @ 105%)
Metcon
Metcon (Time)
3 rounds
24/18x cal row
12x DB snatch- alternating (70/50)
8x burpee box jump (24″/20″)
Rx+ DB (80/55)