CrossFit 1607 – CrossFit
Mobility
3- way shoulder
keg stretch x2′
hip flow: lizard-pigeon-kneeling hamstring
Warm-up
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
Weightlifting
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
Metcon (Time)
27-21-15-9
Power Snatch (85/60)
calorie row
L3 Rx
L2 65/45
L1 55/35