CrossFit Workout 10/10/17 Tuesday

General Warm-up

550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 push-ups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
5 (3 power snatches + 3 push press) up to 135 lbs/95 lbs
30 double-unders after each set

Workout (start this at 40 past the hour)

4 rounds for time of:
20 box jumps, 24″ box/20″ box
20 hang power snatches, 95 lbs/65 lbs
20 burpees
20 push presses, 95 lbs/65 lbs

Lift

10 rounds, on the 2 minutes start interval of:
2 deadlifts

Start at 70% and go up from there.

Skills
7 x 7 hand stand pushups
use the amount of deficit to try and hit the 7 reps.  Not 10 reps.  7.
Endurance
4 rounds of:
:30 all out on the rower
1:30 recovery
Sell out from the first one.