CrossFit 1607 – CrossFit


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)


(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


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.


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 (AMRAP – Rounds and Reps)


10x hang power snatch (75/55)

6x burpee lateral bar hop
L3: RX

L2: 65/45

L1: 55/35

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