CrossFit Workout 5/7/18 Monday

Warmup
10:00
1 length bounding bear crawl https://www.youtube.com/watch?v=uyM87pLPdGg
8 hawaiian squats e/leg https://www.youtube.com/watch?v=IR9VXC0sNx8
calf stretch :30/side

Workout Warmup
5 rounds:
1 power clean+2 front squats building above workout weight
a set of double unders
an easy 150

CrossFit Workout
12:00 for:
800m run buyin
then amrap in remaining time
40 box jump overs 24/20
30 front squats 135/95
20 calories row

Lift
find a 4rm back squat @ 2111
then 5 sets @ 90% @ 2111
rest 4:00 b/t sets

Skills
every :90 for 15 rounds:
1 above knee block squat clean @50% of last week’s max

Conditioning
6 rounds for same split:
150 run
10 alt db snatches 50/35
:30 bottom of squat hold 24/16
30 unbroken double unders
rest 1:00″