CrossFit 1607 – CrossFit
Mobility
calf smash
banded OH stretch
pry squat
PVC pass throughs
Warm-up
Snatch warm up (No Measure)
5x high hang snatch pull
5x scarecrow snatch
5x high hang power snatch
5x OHS
5x hang snatch pull
5x hang power snatch
5x hang snatch
5x snatch pull
5x power snatch
5x snatch
Weightlifting
High-Hang Snatch (2×3)
Work up to a 3RM
then,
2×3 @ 80-85%
Weightlifting
Snatch Pull (3×3)
@90% of 1RM
Metcon
Metcon (AMRAP – Reps)
4 rounds:
With a 3′ clock:
6x short shuttle 25yds
10x burpee pull ups
max repx DBU
rest 2′