150729 - CrossFit, Catalyst

Warm-up
2 rounds
400m run
15 burpee jump lunges
15 glute bridges
15 evil wheels

Strength
5, 5, 5, 5, 5 sumo deadlift: focus on torso moving up first. 

WOD
AMRAP 7:
10 wall balls
15 deltas
20 double unders (or 60 singles)
Rest 2:
AMRAP 5 
KB snatches or KB swings

Catalyst
Clean and jerk
60% x 2 + 1
65% x 2 + 1
70% x 2 + 1
75% x 2 + 1
80% x 2 + 1
2 + 1 RM
Clean pull
100% x 3
105% x 3
110% x 3 x 2
Front squat
70% x 2
75% x 2
80% x 2
85% x 2 
2RM

Michael Reynolds

CrossFit Level 1 Coach