WOD - MONDAY, MARCH 4TH 2013

* THIS SUNDAY HAD THE CREEPIEST NAMES THUS FAR.  WOW!!! LETS MAKE SURE WE ALL GET IN FOR OUR TOTALS TOMORROW.  OUR PERCENTAGES WILL BE COMING OFF THIS SO PLEASE MAKE SURE YOU ARE IN TOMORROW AND GIVE IT HELL!

** OPEN WORKOUT #1 WILL BE ANNOUNCED THIS WEDNESDAY AT 8PM!  REMEMBER WE WILL BE PERFORMING THESE WORKOUTS SATURDAY AT 10AM.  GET REGISTERED AND HELP OUT OUR TEAM.


WARM-UP
DYNAMIC STRETCH
10 BACK SQUATS
10 DEADLIFTS
10 SHOULDER PRESS

"CROSSFIT TOTAL"
15 MIN TO FIND 1RM BACK SQUAT
10 MIN TO FIND 1RM SHOULDER PRESS
15 MIN TO FIND 1RM DEADLIFT

THEN:

500M ROW FOR TIME.

RESULTS FROM THE #1 RANKED CREEPY SUNDAY!

COMPETITORS
- WE WILL BE FOLLOWING A 10 WEEK ADVANCED PHASE OLYMPIC LIFTING CYCLE FROM CATALYST ATHLETICS.   THIS WILL LEAD US 2 WEEKS OUT OF REGIONALS.   I HAVE ATTACHED THE LINK BELOW FOR YOU GUYS TO FOLLOW.

10 WEEK ADVANCED OLYMPIC LIFTING CYCLE

WARM-UP
500M ROW
THEN:
2 ROUNDS
10-20 C2B PULLUPS
10 GAMES STANDARD BOX JUMPS (30/24)
10 MIN MOBILITY

A. SNATCH  - 75%X4X1

B. SNATCH PULL - 90%X3X3

C. SNATCH DEADLIFT - 100%X3X3

D. FRONT SQUAT - 75%X5X3

E. 15 MIN AMRAP
2 ROPE CLIMBS
40 DOUBLES
10 KB THRUSTERS (53/35)

F.  GHD SITUPS - 50 GHD SITUPS