The WOD - MON, 06JUN11

67th Anniversary of Operation Overlord (D-Day)

THANK YOU







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

Followed By:

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

Followed By:

WOD:
5 rds for time:
Advanced

5 back squats of 85-75% 1rm

5 weighted strict pull ups 30/20# dumbbell

5 strict shoulder presses of 85-75% of 1rm

Rx

5 back squats of 75-65% 1rm

5 weighted strict pull ups 20/10# dumbbell

5 strict shoulder presses of 75-65% of 1rm

Intermediate

5 back squats of 65-55% 1rm

5 strict pull ups

5 strict shoulder presses of 65-55% of 1rm

Novice

5 back squats of 55-45% 1rm

5 Jumping/Banded pull ups

5 strict shoulder presses of 55-45% of 1rm

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