The WOD - TUES, 13NOV12

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: Skills:

Sprints 4x100m with 1min rest between intervals

Shoot Through 2x5
Followed by:




WOD

ELIZABETH
21-15-9 rep rounds for time:



Rx

Clean, 135/95#

Ring dips

Intermediate

Clean, 115/75#

Ring dips or Jumping ring dips

Novice

Clean, 95/55#

Jumping ring dips or Ring Press


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