CrossFit 1607 – CrossFit
Mobility
3-way shoulder
3-way hip
weighted butterfly
pigeon
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)
5 reps each of:
power clean + push press
power clean + push jerk
**load with light plates
clean + split jerk
Weightlifting
Clean and Jerk (2RM + 5lbs)
Clean and Jerk (5×3 Power Clean and Jerk)
@83% of 2RM
Metcon
Metcon (Time)
For time:
30x PSN (85/60)
30x Back Squat
30x Push Press
30x Front Squat
30x Power Clean
*every time you break, you are done with the movement. Take the remaining reps and addit to the end of the workout as burpees