The WOD - THUR, 17OCT13

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:
• Sprints, 4x100
  
• Jerk Lunges, 4x4 @ 75-115#
  
  Followed By:
  AMRAP in 15 Min:
  
• Clean & Jerk, 135/95#, 2 reps
  
• Strict pull ups, 4 reps
  
• Ring dips, 6 reps
  
• Snatch grip deadlift, 8 reps
  

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