CrossFit Workout 9/1/15 Tuesday

General Warm-up
550 meter 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 deadlift, up to workout weight
30 double-unders and 5 power snatches after each set

Workout (start this at 40 past the hour)

Workout 4:

3-2-1 go……
Row 750 meters

At 6 minutes……
9-6-3 of

deadlift 255/165
burpee over the bar

At 12 minutes……
9-6-3 of
snatch  115/85
burpee box jumps

Competition Team Lift

Squat Clean
10 x 2 reps, on the 2:00 start interval of:
2 squat cleans + 2 front squats
start at 75% of your squat clean and go up from there.  Touch and go on the squat cleans.

Competition Team Skills
50 strict hand stand pushups

Supplemental Workout

Easy 3 k row
walk and stretch for 5 minutes
Easy 2 k row
Walk and stretch for 5 minutes
Easy 1 k row