CrossFit 1607 – CrossFit
Mobility
keg stretch
weighted butterfly stretch
3-way shoulder strech
banded HS 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
Snatch Grip DL + Snatch Pull + Snatch (1-1-1-1-1-1-1)
Metcon
Metcon (Time)
3 RFT
10x DB Snatch (50/35) (R)
10x DB Snatch (50/35) (L)
100m sprint
10x DB Front Squat (50/35) (each hand)
10x K2E