CrossFit 1607 – CrossFit
Mobility
quick mobility (No Measure)
-couch stretch
-lizard with banded distraction
-pry squat with KB (upright torso!)
-3 way shoulder
Warm-up
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
(No Measure)
then,
5x snatch grip press
5x OH squat
5x snatch grip RDL
5x high-hang snatch pull
5x high-hangs natch high pull
5x high-hang power snatch
5x high-hang snatch
Weightlifting
High-Hang Snatch (work up to a 3RM 1))
Goal is to add 10lb from week 1. Then, perform 2×3 @80% of 3RM for day.
Snatch Pull (3×3 @100%)
Metcon
Metcon (AMRAP – Rounds and Reps)
7′ AMRAP
35x double unders
10x wall ball (30/20)
Goal is to go heavier on the wall ball than you are used to with the correct target height.