WODs

Monday, August 20

Lift: 15 Minutes to practice or test a tall snatch. https://youtu.be/-XxMGUY4M0s WOD: Every minute on the minute for 12 minutes complete 5 burpees then complete max kettlebell swings Rx(24/16), Rx+(32/24) for the remainder of the minute. Score is total kettlebell swings.
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Saturday, August 18

4 Rounds for time: 100m farmers carry Rx(24/16) Rx+(32/24), 20 Sledgehammer swings, 400m run.
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Friday, August 17

All Lifters: 3 sets of 5 snatch pull, as heavy as possible with good form. 2 minutes of rest between sets. https://www.catalystathletics.com/exercises/exercise.php?exerciseID=97 3 rounds for time: 10 Turkish get ups Rx(20/12) Rx+(24/16), 10 pull ups Rx+(Chest to bar pullups), 400m Run
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Thursday, August 16

NO LIFT TODAY 3 Rounds for Score: 1 min max thrusters Rx(95/65) Rx+(135/95), 1 min rest, 1 min max abmat situps, rest 1 min, 1 min max double unders, 2 minutes rest between rounds. Add total reps for score.
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Wednesday, August 15

Beginner Lifters: 12 minutes to practice the snatch drop. Intermediate/Advanced Lifters: 12 minutes to establish a 1RM snatch drop. https://www.catalystathletics.com/exercises/exercise.php?exerciseID=81 10-9-8-7-6-5-4-3-2-1 KB Swings Rx(24/16) Rx+(32/24) Burpees
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Tuesday, August 14

All Lifters: 4 sets of 8 back squats, as heavy as possible. 2 minutes of rest between sets. https://www.catalystathletics.com/exercises/exercise.php?exerciseID=77 AMRAP 15 minutes: 100m shuttle sprints, 10 DB snatches (45/30), 5 overhead squats Rx (115/80) Rx+(135/95),
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Monday, August 13

Beginner Lifters: 15 minutes to practice the 3-position snatch (hip, mid thigh, ground). Intermediate/Advanced Lifters: 15 minutes to establish a 1RM a 3-position snatch. https://www.catalystathletics.com/exercises/exercise.php?exerciseID=65 “Diane” 21-15-9 ¬†Deadlift (225/
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Saturday, August 11

Attention!!! We will be closed Saturday, August 11th due to the Nevada Police and Fire Games. The games will be hosted by CrossFit Sin City. The open CrossFit competition is open to all athletes, civilians included. See me for more info. I encourage all members to consider competing o
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Friday, August 10

All lifters: 5 sets of 3 snatch grip deadlift https://www.catalystathletics.com/exercises/exercise.php?exerciseID=187 WOD: Row 1000m, 50KB swings (24/16), row 500m, 30KB swings, row 250m, 20KB swings. Attention!!! We will be closed Saturday, August 11th due to the Nevada Police and Fi
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