CrossFit 1607 – CrossFit
Hip flow: 5 cycles each lunge (5″ hold)
-kneeling hip flexor
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
(3″ pause receiving barbell)
5 reps each
Power clean + push press
Power clean + push jerk
[review and establish proper split jerk position. Move your feet!! Have coach check and then mark floor at both jerk drive and split positions]
Power clean + split jerk
Every 30″ for 20′
1x PC + jerk (choose load)
This workout is a compliment to the squat clean variation we did weeks back. Goal is to pick a weight that will challenge you from start to finish. If you do not, the intensity of the workout will not be there.
If you miss a rep, drop weight and resume.
Score is weight on the bar at the end of the WOD.