CrossFitters fear only one thing:

The WOD (Workout of the Day.) The enemy pales in comparison.
If they do not, it is not hard enough.

The WOD - MON, 21FEB11





Warmup:

  • Group GPP 5-6 Dynamic Movements
  • Specific Stretching

    Lift:
  • Burgener Warmup w/Bar
  • Snatch,2X3 & 2X3, 90% & 95% 1RM

    Followed By:

    Strength:
    Deadlifts,2X3 & 2X3, 90% & 95% 1RM

    Followed By:

    WOD:
    3 X 5 Min intervals w/ 1 min rest between intervals

    Advanced
  • Back Squat, 1.25 BW, 5 Reps
  • Pull-up, 8 Reps
  • Push ups, 15 reps

    Rx
  • Back Squat, BW, 5 Reps
  • Pull-up, 5 Reps
  • Push ups, 10 reps

    Intermediate
  • Back Squat, .75BW, 5 Reps
  • Pull-up, 5 Reps
  • Push ups, 10 reps

    Novice
  • Back Squat, .5 BW, 5 Reps
  • Jumping Pull-ups, 5 Reps
  • Push ups, 10 reps


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