CrossFit Workout 5/12/17 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 3 of barbell thrusters, up to heavier than workout weight
30 double-unders after each set

Workout (start this at 40 past the hour)

10 rounds for time of:
5 thrusters, 135 lbs/95 lbs
10 V-ups
150 meter run

Competition Team Lift

1 squat snatch + 1 hang squat snatch
Find your max for the day.
You must link both lifts.

Competition Team Skills

50 strict HSPUs
Use a band if necessary.  But do them strict.

Supplemental Workout

10 x 400 meter row
Start every 3 minutes.
Start easy and get progressively faster as you go.