21MAY2015

ANNOUNCEMENT:

CrossFit Catalyst 50+ is up and kicking Mondays and Wednesdays at 11am!! Special intro pricing!!! 

SKILL:

1) Back Squat Super Slow: 10 seconds down \ 10 seconds up /. Pick a weight you can get 4-7 reps, target is 6 for 2:00 minutes before failure. If you’ve done this before add 5 lbs. to the last time. Don’t completely lockout at the top or bottom out at the bottom. Keep constant tension on the quads. Use a coach and face the clock.

2) 3x8 Shoulder Touches

WOD

CrossFit Mountain - Bike

11 AMRAP 

At some point during the workout 2x60' yoke carry (70/empty)

10 KB Push Press (53/35)

15 Power Snatch (75/55)

5 Bar Muscle Ups 

 

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