CrossFit 1607 – CrossFit
Mobility
3- way shoulder
keg stretch x2′
hip flow: lizard-pigeon-kneeling hamstring
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)
2×10 banded glute bridge
3×5 blank bar OH squat (work grip more narrow each set)
2×5 tempo RDLs (8 count down)
2×5 jerk (3″ pause in receiving position)
Weightlifting
Front Squat + Jerk (6x 3+1)
Take bar from rack. Perform 6 sets of 3 front squats + 1 jerk. Record heaviest load or the day.
Metcon
Metcon (AMRAP – Reps)
8′ AMRAP
10x deadlift (135/95)
5x burpee bar hop
10x deadlift (165/115)
5x burpee bar hop
10x deadlift (195/135)
5x burpee bar hop
Continue pattern of adding 30lbs for men and 20 lbs for women until time limit is reached.
L3 Rx
L2 start at (115/75) add 20/10 lbs each rd
L1 start at (95/65) add 20/10 lbs each rd