The WOD - TUES, 17DEC13

DO A GIRL TUESDAY!!

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:
Grace & Nicole Tag Team!!

5 RFT:
*Each round the clean & jerk increases by 2 reps

Rx

• Clean & Jerk, 135/95
• Max Pull ups
• Run 400m

Scaled

• Clean & Jerk, 95/65#
• Max Banded Pull ups
• Run 400m

Novice

• Clean & Jerk, 75/55#
• Max Jumping Pull ups
• Run 300m

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