The WOD - FRI, 13JAN12

Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 10-15 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

WOD:
Bollocks!:
3 Rounds For Time:

Advanced
• 5x Muscle-ups
  
• 6x Back squat (245/175#)
  
• 7x Power clean (195/135#)
  
  
  
  Rx
  
• 5x Muscle-ups
  
• 6x Back squat (225/155#)
  
• 7x Power clean (155/110#)
  
  
  
  Intermediate
  
• 5x Jumping Muscle-ups
  
• 6x Back squat (185/115#)
  
• 7x Power clean (135/95#)
  
  
  
  Novice
  
• 5x Banded Muscle-ups
  
• 6x Back squat (155/95#)
  
• 7x Power clean (95/65#)
  
  

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