CrossFit 1607 – CrossFit


-t spine mob. x2′ with peanut

– keg stretch with band

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

Hip Mobility (No Measure)

-1-2’x pigeon stretch

-1′ x lizard stretch

-1’x banded hip flexor

-2′ frog stretch

-5x Russian baby makers

-5x Cossack squat/lateral lunges
If working on OH squat, fix squat position first using a box and/or plates for support behind hips. Gradually, remove plates with goal to get below parallel. Then, add PVC or blank bar.

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


snatch pull + snatch (3×2 @75%)

1×2+2 @50%

1×2+2 @60%

1×2+2 @70%

3×2+2 @75%


Metcon (Time)

5 Rounds

8x K2E

10x HRPU

12x DB Snatch (70/45) -6 each arm

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