CrossFit 1607 – CrossFit
Metcon
peanut upper back
3-way shoulder stretch
twisted lizard
side hip opener
pry squat
Warm-up
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
Metcon
Metcon (Weight)
15′ EMOM
Min 1-4
2x Snatch @55%
Min 5-7
1x Snatch @60%
Min 8-9
1x Snatch @65%
Min 10-11
1x Snatch @70%
Min 12-13
1x Snatch @75%
Min 14
1x Snatch @80%
Min 15
1x Snatch @85%
*score is weight of Snatch @85%
Metcon
Metcon (Time)
“Charlotte”
21-15-9
OHS (95/65)
SDLHP (95/65)
8′ time cap