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)
2 Rounds:
10x alternating lizard
10x lateral lunge
5x Russian baby makers
5x push up-pull through
Muscle snatch bar drills
1-2-3-4-go (stand tall)
1-2-3-go
1-2-go
1-go
Power snatch
3x 1-3-go
3x 1-go
5x OH squat
Weightlifting
Power Snatch (4×4 @ 75%)
Metcon
Metcon (Time)
18-12-6 reps of:
OH squat (115/75)
burpee pull ups (bar 1″ higher than reach)
1) Rx
2) (95/65)
3) (75/55)
4) Front squat