CrossFit Workout 9/23/16 Friday

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)
Alternating EMOM for 12 minutes of:
9 overhead walking lunges, light (both legs)
12 kettlebell snatches, light
150 meter run

Workout (start this at 40 past the hour)

3 rounds for time of:
45 double-unders
30 KB swings, 24 kg/16 kg
15 burpees over the bar

20 minute time cap

Competition Team Lift

Clean and Jerk
15 rounds, on the :90 start interval of:
1 squat clean + 2 front squats + 1 split jerk
Start at 70% of your lowest lift and go up from there.

Competition Team Skills

5 round for completion of:
500 meter row
12 push presses, 95 lbs/65 lbs

Make the push presses slow, deliberate and perfect.

Supplemental Workout

1.5 hours on the bike.  Enjoy the awesome Colorado weather.