Monday 5-23-16

Warm-up:15min

  • Catalyst Warmup

http://youtu.be/XhHc7FbSUiY

~ 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

Metcon

Part 1:
5min AMRAP

  • Form: Metcon (AMRAP - Reps)

20 KBS
20 Air Squats

  • Con: Metcon (AMRAP - Reps)

10 KB Snatch R/L (20/12)
20 Close Squats (CC)

  • Int: Metcon (AMRAP - Reps)

10 KB Snatch R/L (24/20)
20 Alt Pistols

Weightlifting

Part 2: with no rest --
5min to est 5rm

  • ALL: Deadlift (5rm)

Metcon

Part 3: With no rest --
5min AMRAP

  • Form: Metcon (AMRAP - Reps)

10 Heavy ring rows
10 Burpees

Con: Metcon (AMRAP - Reps)

10 Pull-ups
10 Burpees

Int: Metcon (AMRAP - Reps)

6 Bar MUs
12 Burpees

Weightlifting

Part 4: With no rest --
5min est 3RM

  • Form: Hang Clean (3rm)

catch and ride the squat is ok, but bar cannot touch the ground during set.

  • Con: Clean (3Rm)

TnG -- NO DROPS

  • Int: Clean and Jerk (3Rm)

Drops okay