CrossFit 1607 – CrossFit


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)

10x glute bridges

then, with a blank bar

5x snatch grip DL

5x snatch pull

5x PSN

5x front squat

5x push press

5x jerk


Front Squat + Jerk (6×3+1)

add 5-10lbs from last week

Take bar from rack. Perform 6 sets of 3 front squats + 1 jerk. Record heaviest load or the day.


Metcon (Time)


Power Snatch (85/60)

calorie row
L3 Rx

L2 65/45

L1 55/35

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