150709 - CrossFit, Catalyst

Warm-up
3 rounds
200m run
10 hydrants
10 EB shoulder press
10 hollow rocks

Strength
Find 1RM press

Untimed WOD
10-9-8-7-6-5-4-3-2-1
Thrusters M:95 F:65
Evil wheels
then 2-4-6-8-10
KB swings M:55 F:35
Toes to bars

Catalyst
Power snatch
70% x 3
75% x 3
80% x 2 x 4
Power clean and power jerk
75% x 1 + 1 x 5
Overhead squat
80% x 2 x 5

Michael Reynolds

CrossFit Level 1 Coach