The WOD - THUR, 01MAR12

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:
The Beast
AMRAP in 20 min of:

Advanced
• 6x Sumo deadlift high pull (85#/65#)
  
• 9x Burpees
  
• 6x power snatch
  
  
  
  Rx
  
• 6x Sumo deadlift high pull (65#/45#)
  
• 6x Burpees
  
• 6x power snatch
  
  
  Intermediate
  
• 6x Sumo deadlift high pull (45#/30#)
  
• 6x Burpees
  
• 6x power snatch
  
  
  Novice
  
• 4x Sumo deadlift high pull (45#/30#)
  
• 4x Burpees
  
• 4x power snatch
  

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