TUESDAY 8-25-15



  • Catalyst Warmup


~ Row 500m, or run 400m, or Airdyne .75miles
~ Wrist Circles 10-15ea direction
~ Elbow Circles 10-15ea direction
~ Arm Circles 10-15ea direction
~ Over & Back 10-15
~ Arm Rotations 10-15
~ Triceps stretch & Sidebend 10-15ea     side
~ Torso Rotations 10-15ea side
~ Bow and Bend10-15
~ Hip Circles 10-15ea direction
~ Iron Cross/Cross kicks 10-15ea side
~ Scorpions 10-15ea side
~ Walking Lunge & Twist 10-15ea side
~ Spiderman Lunge 10-15ea side
~ Walking RDL & Leg Swings 10-15ea side
~ Kossack 10-15ea side



  • (GB) Wrist Stretch Series 

Wrist Stretch 1/2/3/4


  • (CC) Handstand Push-up: 1. Wall Headstand 

Beginner standard: 30s hold
Intermediate standard: 1min
Progression standard: 2min



  • Form: Shoulder Press (5x5)

  • C & I: Push Press (5x5)


16min EMOM

Form : Even = Hang Power Snatch
Form : Odd = Hang Sn High Pull

Con : Even = Power Snatch
Con : Odd = Snatch High Pull

Int : Even = Snatch Balance
Int : Odd = Muscle snatch

  • Form: Hang Power Snatch (8x8)

Go slow enough that you are using best technique possible, but start learning how to perform quick reps so you can get the most out of CF

  • Form: Snatch High Pull (8x8)

Snatch pull + Elbows high and outside

From the Hang

  • Con: Power Snatch (8x5)

  • Con: Snatch High Pull (8x5)

Snatch pull + Elbows high and outside

  • Int: Snatch Balance (8x4)

This is coming from the floor so If you Power Snatch the weight don't count it.  If you drop under it you can count it as a rep

  • Muscle Snatch (8x4)

P. Sn without a drop under the bar.  This is to build strength in your turnover