The WOD - WED, 28NOV12

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: Lift: Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean 2x3(80%)2x2(85%)3x1(90%) 1RM Followed By: Strength: Overhead Squat 2x3(80%)2x2(85%)3x1(90%) 1RM Followed by: The WOD 6 RFT of:

RX
• Run 200m
  
• 10 x cleans to thruster (75/55#)
  
  
  Scaled
  
• Run 150m
  
• 10 x cleans to thruster (65/45#)
  
  
  Novice
  
• Run 100m
  
• 8 x cleans to thruster (65/45#)
  

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