The WOD - TUES, 19JUN12

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 5-10 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension or Good Mornings
  
• 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: 5 Rounds For Time:

Advanced
• Power Snatch,8 rep 95/65 #
  
• Wall Ball Shot, 15 rep,20/15#
  
• Run 50M
  
• Run Backward 50M
  
  Rx
  
• Power Snatch,8 rep 75/55 #
  
• Wall Ball Shot, 15 rep,20/15#
  
• Run 50M
  
• Run Backward 50M
  
  
  Intermediate
  
• Power Snatch,8 rep 65/45 #
  
• Wall Ball Shot, 15 rep,20/15#
  
• Run 50M
  
• Run Backward 50M
  
  
  Novice
  
• Power Snatch,8 rep 55/35 #
  
• Wall Ball Shot, 15 rep,20/15#
  
• Run 50M
  
• Run Backward 50M
  
  

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