150702 - CrossFit, Catalyst

Warm-up
3 rounds
5 pulls max distance row
10 hand-release push-ups
15 dynamic sprinter's lunges

Strength/ Skill
Twight Get-ups

WOD
"NoTabata" Big Wheel M:14 F:10 
8 rounds
:20 work, :10 rest each of
R twisting side throws
Sit-up overhead throws
L twisting side throws
Shoves
Sit-up overhead throws

Catalyst
Power snatch 
70% x 3
75% x 3
80% x 3
3RM
Snatch high pull
75% x 3 x 3
80% x 3 x2
Snatch push press + OHS
70% x 5 + 1
75% x 5 +1
80% x 5 +1
Max x 5 +1

Michael Reynolds

CrossFit Level 1 Coach