CrossFit 1607 – CrossFit
Mobility
3-way shoulder
keg stretch
10 reps each:
-alternating lizard: 5″ hold
-Russian baby makers
-lateral lunge: 5″ hold
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
(10′ for mob and pre-hab)
Warm-up
(35′ to warm up and lift)
(No Measure)
5x OH squat 3″ pause
5x snatch pull
5x OH squat (1 1/4 )
5x power snatch
5x snatch
Then, load bar
Weightlifting
Snatch (build to a heavy single + 5lbs)
If still working on movement development, stay at hang and work power snatch.
Then, move to floor once technique is consistent through 2nd and 3rd pulls.
Weightlifting
2 hang snatch pull + 1 hang snatch (4×1)
Work at 75% of heavy single. If you didn’t increase weight from last week on single add at least 5-10bs from last week.
Metcon
Metcon (AMRAP – Rounds and Reps)
7′ AMRAP
10x hang power snatch (75/55)
6x burpee lateral bar hop
L3: RX
L2: 65/45
L1: 55/35