CrossFit 1607 – CrossFit


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

Warm-up (No Measure)


2 rounds

7x wall pull throughs

5x push up pull through

10x banded glute bridge

10x lateral lunge

5x OH squat (blank bar)


3 reps each of:

-snatch grip press (behind neck)

-hang snatch high pull

-hang power snatch (pause!!!)

load light plates,

-snatch lift offs (stop right above knee, work on bar path and sweep)

-snatch high pull

-power snatch (pause in power position)

-power snatch (pause deep power position)

**main focus is starting positon, bar path/sweep, turnover

**receive bar with correct grip overhead


-Calf/soleus stretch on rig

-10x ankle glides to rig/wall

-2′ each: ankle stretch w/ KB on knee (kneel and place KB on top of knee, knee tracked over pink toe)

**go heavy enough to feel stretch, not hurt!!!


Power Snatch (work up to a heavy single for the day)


Metcon (Time)

5 rounds: (12′ cap)

8x PC (175/120)

12x alternating pistols
L4 Rx

L3 (135/95) / pistol w/ heel on plate

L2 (115/75) / pistol w/ heel on plate and counter balance weight

L1 (95/65) / modified pistol on box

**start at top of box, descend under control with free leg dropping below box, use support of rig as necessary)

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