CrossFit Workout 8/1/17 Tuesday

Gymnastics Class time change
For the next two weeks, the Tuesday morning gymnastics class is being held on Thursday at 10 AM.

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 5 of thrusters, up to something that is heavy for you.
a set of 15 perfect push-ups and 30 double-unders after each set

Workout (start this at 45 past the hour)

3 rounds for time of:
150 meter farmer’s carry, 24+20 kg (16+12 kg)
20 deficit push-ups
30 V-ups

Use a set of dumbbells for the deficit push-ups.  These are push-ups.  Not HSPUs.

Lift

Snatch
EMOM for 20 minutes of:

1 squat snatch + 1 snatch balance

Start at 70% of your snatch and go up as you can.
This must be linked.
Skills 

Do the endurance workout.

Endurance

7  x 1000 meter row on the 2:00 rest interval

Try to hold your 2k race pace + 5-10 seconds for each row.