The WOD - FRI, 10JUN11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Push Jerk, 3X5, 75-80-85% 1RM

Followed By:

Strength:
Squat, 3X5, 75-80-85% 1RM

Followed By:

WOD:

AMRAP in 20Min of:

SNATCHES

Advanced

Snatch, 75% of 1RM, 4 reps

HSPU on Parallettes, 6 reps

Burpees full extension, 8 reps (Really exagerate form today!)

Rx

Snatch, 60% of 1RM, 2 reps

HSPU on Parallettes, 4 reps

Burpees full extension, 6 reps (Really exagerate form today!)

Intermediate

Snatch, 60-50% of 1RM, 2 reps

HSPU or bands, 4 reps

Burpees full extension, 6 reps (Really exagerate form today!)

Novice

Power Snatch, 50-40% of 1RM, 2 reps

Banded HSPU, 4 reps

Burpees full extension, 6 reps (Really exagerate form today!)

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