CrossFit 1607 – CrossFit


3-way shoulder

Hip flow: 5 cycles each lunge (5″ hold)



-kneeling hip flexor

-lateral lunge


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)

(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


Metcon (Weight)

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.

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