The WOD - THUR, 18APR13

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 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: Wall Climbs x 5 Sotts Press x 5 w/bar Followed By: WOD: EMOTM for 12 minutes execute the following complex with a barbell AFTER...A BUY_IN of Run/Row 1000M

Rx Rx 155/105#
• 1 Deadlift
  
• 1 Hang Power Clean
  
• 1 Front Squat
  
• 1 Jerk
  
  Scaled
  Scaled 115/75#
  
• 1 Deadlift
  
• 1 Hang Power Clean
  
• 1 Front Squat
  
• 1 Jerk
  
  Novice
  Novice 85/55#
  
• 1 Deadlift
  
• 1 Hang Power Clean
  
• 1 Front Squat
  
• 1 Jerk
  
  

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