150727 - CrossFit, Catalyst

Warm-up
3 rounds 
200m run
20 air squats
15 mountain climbers
10 plyo push-ups

Strength/skill
EMOM 7: "Bear"
Power clean --> front squat --> thruster or push press --> back squat --> thruster or push press --> front rack 

WOD
AMRAP 15:
5 burpees
10 deadlifts M:155 F:105
15 box jumps

Catalyst
Power snatch
70% x 3 
75% x 2
80% x 1
85% x 1
1RM
Power clean + split jerk
75% x 1 + 1 x 2
80% x 1 + 1 x 3
85% x 1 + 1 x 4
Overhead squat
70% x 2
75% x 2
80% x 1
85% x 1
1RM

Michael Reynolds

CrossFit Level 1 Coach