The WOD - FRI, 17JUN11

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
  

Clean, 2X3 & 3X3, 85% & 90% 1rm

Followed By:

Strength:
Deadlifts, 2X3 & 3X3, 85% & 90% 1rm

Followed By:

WOD:
“The Broomstick Mile"*

Advanced
Done with 45/30# bar

RX
Done with pvc pipe

25xBack Squats

25xFront Squats

25xOverhead Squats

400m Run

25x Shoulder Press

25xPush Press

25xPush Jerk

400m Run

50x Squat Clean

400m Run

50xSnatches

400m Run


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