CrossFit 1607 – CrossFit

Warm-up

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)

10x alternating lizard

10x lateral lunge

10x Russian baby makers

10x push up pull through

10x wall facing squat

Clean barbell drills:

1-2-3-4-Go

1-2-3-Go

1-2-Go

1-3-Go

1-Go

Jerk barbell drills:

5×3 (hold in receiving position)

1-2-Go

1-Go

Metcon

Metcon (Time)

4 rounds:

14x deadlift (135/95)

7x squat clean (135/95)

7x S2OH (135/95)
1) Rx

2) (115/75)

3) (95/65)

4) power clean+front squat / push press

5) work from hang position on clean

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