The WOD - MON, 15JULY13

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
  

Snatch Complex...80% 1RM

1 x 2 of Snatch Pull-Hang Power Snatch-Overhead Squat

2 x 1 of Snatch Pull-Hang Snatch

2 x 2 of Snatch
Followed By:
Strength:
Squat 2x5 @75%, 2x3 @85%

Followed By:
WOD:
4 RFT

Rx
• 7x Burpees
  
• 10x Hang power clean, 115/75#
  
• 12x Push press, 115/75#
  
  Scaled
  
• 7x Burpees
  
• 10x Hang power clean, 95/65#
  
• 12x Push press, 95/65#
  
  Novice
  
• 5x Burpees
  
• 8x Hang power clean, 75/55#
  
• 10x Push press, 75/55#
  

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