CrossFit Workout 10/6/17 Friday

General Warm-up

550 meter row or 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 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5 x 5 of clean and jerks, heavier than your workout weight
10 jumping squats after each set (unweighted)
30 double-unders after each set

Workout (start this at 40 past the hour)

4 rounds for time of:
10 clean and jerks, 135 lbs/95 lbs
20 wall ball shots, 20 lbs/14 lbs
30 double-unders
400 meter run

Lift

Find your max for the day of:
snatch

Skills

Alternating EMOM for 12 minutes of:
7 burpees
7 overhead squats, 70% of your one rep max

Endurance

3 hour long slow cardio session

You pick how to do it.  You can do this 3 hour session either today, Saturday or Sunday.
Get out and enjoy the crazy beautiful CO weather.