150730 - CrossFit, Catalyst

CrossFit
Warm-up
3 rounds
200m row
10 hand release push-ups
10 abmat sit-ups
10 hydrants

Skill
Handstand work

WOD
5 rounds
10 plate overhead walking lunges M:45 F:25
10 plyo push-ups
10 plate ground-to-overheads

Catalyst
Power snatch
70% x 2
75% x 2
80% x 1
85% x 1 x 3
Power clean + power jerk
75% x 1 + 1
80% x 1 + 1
85% x 1 + 1
1 + 1 RM
Snatch balance
70% x 3 x 2
75% x 3 x 3

Michael Reynolds

CrossFit Level 1 Coach