The WOD - WED, 25SEPT13

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 3x3 80% (Medium), Clean 2x3 80% (Medium), Jerk 2x3 80%(Medium)

Followed By:
WOD:
4 RFT:

Rx
• 4x OHS, 75% 1rm Snatch
  
• 6x MedBall Cleans
• 15x Double Unders
• Scaled
  
• 4x OHS, 50% 1rm
• 6x MedBall Cleans
• 45x singles
  Novice
  
• 4x OHS, 30% 1 rm
• 6x MedBall Clean
• 30x Singles
  
  

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