20APRIL2015

20APRIL2015

ANNOUNCEMENT:

Catalyst starts today Monday April 20, 2015 at 11am. Come join this 50+ class and ease your way into the CrossFit realm, with the ease of movements and the basics.   

Our Next 101 Class starts May 5,2015. 

STRENGTH:

1a) Back Squat: 3x5@5 lbs. heavier than the previous week. Perform 2-3 warm up sets of 3-5 reps, starting around 60% of what your working weight will be. REST 60-90 secs.

1b) Strict Press: 3x5@2.5 lbs. heavier than the previous week. Perform 2-3 warm up sets of 3-5 reps around 60% of what your working weight will be. REST 60-90 secs.

* This strength program is easy to jump into if you’re new, or jump back into if you’ve been gone. Find your 5 RM for the lifts. Your next session, perform 3x5@ 90% of your 5 RM. The following sessions, try to get 3x5@:

-   5 lbs. heavier for BS and FS squats

-   2.5 lbs. heavier for strict and bench presses

-   For deadlift, simply work up to a 5 RM every session, with the goal being 5-10 lbs. heavier than your previous 5 RM

WOD:

Complete as many rounds as possible in 20 minutes of:
800-meter run
25 Reps dumbbell thrusters 35 (Scales air thrusters, light weight, barbell)
400-meter farmers carry 35 dumbbells

 

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