CrossFit Workout 5/9/17 Tuesday

I am not sure where John McG has been.  If anyone has seen him, please contact Skip.

FRCF Combatives
Tuesday night at 6:30 PM.

Talk to Skip for more information.  This training is open to non-FRCF members as well, you just need to contact Skip@FrontRangeCrossFit.com .

This training is open to anyone that wishes to learn how to defend themselves.  FRCF member or not.

Gymnastics Class

Can you do 5 C2B pull-ups but still can’t do a bar muscle-up?
Can you do 5 ring dips and want to work on ring musble-ups?
Are you obstinate?

Awesome.  Talk to Pete about working on those skills.

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-up (Start this at 20 past the hour)

5 x 3 deadlifts, up to 315/215
a set of ring dips after each set

Workout (start this at 40 past the hour)

For time:
100 double-unders
5 deadlifts
20 burpees
100 double-unders
10 deadlifts
15 burpees
100 double-unders
15 deadlifts
10 burpees
100 double-unders
20 deadlifts
5 burpees

The deadlift weight is 225 lbs/155 lbs.
Time cap is 20 minutes.

Competition Team Lift

Snatch
15 rounds, on the :90 start interval

1 power snatch + 1 hang squat snatch
Start at 70% of your power snatch and go up as you can.
Competition Team Skills

EMOM for 20 minutes of:
6 jumping lunges
12 handstand push-ups

Do all 18 reps each minute.

Supplemental Workout

10 rounds of:
1 minute walk
1 minute jog
1 minute run