The WOD - MON, 15APR13

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 an 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
  

2x3 of 1 Hang Power Snatch & 1 Power Snatch with Overhead Squat @ 80% 1RM 1x3 of Snatch @ 85% 1RM Followed By: Strength: 3x3 of Front Squat @ 85% 1RM Followed by: WOD: AMRAP in 10min:

Rx
• 3x Thruster, 135/95#
  
• 6x Pull ups
  
• Row 200m
  
  Scaled
  
• 3x Thruster, 95/65#
  
• 6x Banded Pull ups
  
• Row 100m
  
  Novice
  
• 3x Thruster, 75/45#
  
• 6x Banded/Jumping Pull ups
  
• Row 100m
  
  
  

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