CrossFit 1607 – CrossFit


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)


with PVC of blank bar:

5x snatch grip press (behind the neck)

5x OH squat (5″ pause)

5x snatch balance

5x high hang high pulls

5x high hang power snatch

5x high hang snatch

5x snatch grip deadlift

5x snatch high pull (floor)


High-Hang Snatch (work up to a 3RM)

goal is +15lb and a PR!

Snatch Pull (3×3 @ 105%)


Metcon (Time)

3 rounds

24/18x cal row

12x DB snatch- alternating (70/50)

8x burpee box jump (24″/20″)
Rx+ DB (80/55)

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