CrossFit 1607 – CrossFit
Mobility
– keg stretch
– PVC shoulder pass throughs
– spiderman lunges x5 each side
– Russian baby makers x7-10
Warm-up
2×10 band pull aparts
1×10 supermans on floor
C&J warm up (No Measure)
10x FR stretch with bar on back
10x good morning
10x front squat
3x high hang clean high pull
3x scarecrow clean
3x high hang power clean
3x high hang clean
3x mid hang clean high pull
3x mid hang power clean
3x mid hang clean
3x push press
3x push jerk
3x jerk balance
3x split jerk
**load bar with light plates
5x clean lift offs
3x clean high pull
3x power clean
3x clean
Weightlifting
pause clean (knee)+hang clean+clean+jerk (1-1-1-1-1-1-1)
2″ pause at knee
Work up to a heavy single. Record weight at each set.
Metcon
Metcon (Time)
5 Rounds:
7x C2B pull ups
5x squat clean (155/105)
3x S2OH (155/105)