CrossFit 1607 – CrossFit


3 way shoulder

Couch stretch

Keg stretch

Hip flow: Lizard-pigeon-lateral lunge x5 each side


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

(No Measure)

5 reps each

Front squat

Front squat 3″ pause

Front squat 1 1/4

Then, front squat for the day. After lifting perform warmup for snatch.

5 reps each

Hang snatch pull

Hang power snatch

Snatch pull

Power snatch

Then, load bar


Paused Front Squat (5×3@85%)

Make sure to count out a true 3″ pause!


Metcon (Time)

15-12-9-6-3 reps: (10′ cap)

power snatch (135/95)

L4 Rx

L3 115/75

L2 95/65 and/or T2B/knee tuck

L1 65/45 and knee tucks

**you may scale weight other than what is listed, but this should be a fast workout. Treat it as such when choosing progressions.

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