CrossFit 1607 – CrossFit


shoulder pre-hab (No Measure)

3-way shoulder

10-15x pvc shoulder pass throughs

10x plank circles (R/L)

10x scap push ups

10x prone shoulder flexion (R/L) OR 2.5# Y’s

20x band pull aparts

Warm-up (No Measure)


2 rounds:

10x alternating lizard

10x lateral lunge

5x Russian baby makers

5x push up pull through

10x banded glute bridge

10x banded good mornings

(then, with a blank bar)

1 round:

5x hang power clean

5x front squat (3″ decent)

5x push press

5x hang power snatch

1 round:

5x power clean

5x OH squat/narrow OH squat

5x push jerk

5x power snatch


Front Squat (3×5@85%)


Metcon (Time)

4 Rounds:

12x burpee lateral bar hop

9x power clean (135/95)

6x jerk (135/95)

3x power snatch (135/95)

(13′ cap)
1) Rx

2) (115/75)

3) (95/65)

4) (75/55)

**for all scaling options: if you cannot achieve proper set up for clean &snatch AND/OR cannot consistently achieve proper bar path/contact, start each movement from the HANG!

This is our main goal, before substantial load can be achieved.

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