The WOD - THUR, 10MAY12

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:

SKILLS:

RDL, 3X5, 185

Shoot Through, 2X10

Followed by:


WOD:

Triple Play!!
AMRAP:
Advanced
• Barbell 95/65#
  
• KBS 72/53#
  
  
  
  Rx
  
  Max rounds in 5 minutes of
  • 3x Push Press (75#/55#)
    
  • 6x Sumo deadlift high pulls (75#/55#)
    Rest 1 minute
    
  Then, max rounds in 5 minutes of
  • 4x Thrusters (75#/55#)
    
  • 8x Pull-ups
    Rest 1 minutes
    
  Then, max rounds in 5 minutes of
  • >5x KB swings (1.5/1 pood)
    
  • 10x WBS (20#/16#)
    
  
  Intermediate
• Barbell 65/45#
  
• KBS 1 pood/12kg
  
  
  
  Novice
  
• Barbell 55/35#
  
• KBS 12kg/20#
  

Post load/time or rounds to comments.