CrossFit 1607 – CrossFit
Mobility
quick mobility (No Measure)
-couch stretch
-lizard with banded distraction
-pry squat with KB (upright torso!)
-3 way shoulder
shoulder pre-hab (No Measure)
10-15x pvc shoulder pass throughs
10x plank circles (R/L)
10x scap push ups
10x prone shoulder flexion (R/L)
20x band pull aparts
Warm-up
(No Measure)
**get blank bar or PVC**
5x snatch grip press
5x OH squat
5x snatch grip RDL
5x snatch pull (hip)
5x snatch high pull (hip)
5x power snatch (hip)
5x snatch (hip)
Weightlifting
High-Hang Snatch (work up to 3RM, then 2×3 @80-85%)
Add +5lb from last week. Use 3RM for the day to find drop set weight.
Snatch Pull (3×3 @95%)
Metcon
Metcon (AMRAP – Rounds and Reps)
7′ AMRAP
5x power snatch (115/75)
8x back rack lunge (115/75)