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Siteplicity
WOD: “Fran” 21-15-9: Thruster (95/65), Pullups.
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WOD: “Annie” 50-40-30-20-10: Double unders, Abmat situps.  
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WOD: “Nancy” 5 Rounds for Time: 400m Run, 15 Overhead Squats (95/65).
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Take a moment to remember the lives lost on September 11, 2001. If the workout for today is the hardest thing you have to endure for your day, be thankful. WOD: “Elizabeth” 21-15-9: Power Cleans (135/95), Ring Dips.
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This week is the end of our 6 week Snatch cycle. We will not be doing any lifts this week. We will also be retesting the same bench mark workouts that we did 6 weeks ago. Hopefully everyone saw improvement in their snatch technique and hit some PR’s. We will begin a 6 week clean...
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No Lift Today WOD: 21-15-9 Hand Stand Pushups, Box Jumps, Toes to Bar.  
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Lift: 15 Minutes to establish a 1RM Snatch. https://www.catalystathletics.com/exercises/exercise.php?exerciseID=58 WOD: 3 Rounds for Time: 500m Row, 10 deadlifts Rx(185/135) Rx+(225/155)
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No Lift Today WOD: Amrap 3 minutes-400m run, max pullups. Rest 2 minutes, Amrap 3 minutes- 400m run, max situps. Rest 2 minutes, Amrap 3 minutes- 400m run, max pushups.
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Lift: 12 minutes to establish a 1RM Overhead Squat. https://www.catalystathletics.com/exercises/exercise.php?exerciseID=79 WOD: 3 rounds for time: 100m double KB overhead carry, 20 KB lunges in rack position, 10 double KB russian swings.
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Lift: 15 minutes to practice or establish a 1RM hang snatch. WOD: 12 Minute AMRAP-30 double unders, 5 burpees (add 5 burpees to every round i.e. round 1 5 burpees, round 2 10 burpees, round 3 15 burpees….)
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