CrossFit Workout 8/2/17 Wednesday

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 x 10 wall ball shots, 20 lbs (14 lbs)
pull-up warm-up

Workout (start this at 30 past the hour)

10 rounds for time of:
5 toes-to-bar
5 thrusters, 95 lbs (65 lbs)
150 meter run

No one goes up.  Go fast.

Lift

Split Jerk
EMOM for 20 minutes of:
1 push jerk + 1 split jerk
Start at 70% and go up

Snatch Pulls
5 x 6 reps, on the 2:00 start interval of:
snatch grip pulls, 110% of your max snatch

Skills

5 round for completion of:
500 meter row
5 burpee muscle-ups

Endurance

10 rounds of:
2 minute walk
1 minute hard run