CrossFit 1607 – CrossFit
Mobility
twisted lizard
side hip opener
banded FR stretch
banded OH stretch
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
C&J warm up (No Measure)
10x FR stretch with bar on back
10x good morning
10x front squat
3x high hang clean high pull
3x scarecrow clean
3x high hang power clean
3x high hang clean
3x mid hang clean high pull
3x mid hang power clean
3x mid hang clean
3x push press
3x push jerk
3x jerk balance
3x split jerk
**load bar with light plates
5x clean lift offs
3x clean high pull
3x power clean
3x clean
Weightlifting
pause clean (knee)+hang clean+clean+jerk (1-1-1-1-1-1-1)
2″ pause at knee
Goal is to add 15lbs from week 1
Metcon
Metcon (Time)
400m run
21x PC (165/115)
400m run
15x PC
400m run
9x PC