The WOD - MON, 13JUN11

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
  

Snatch,2X3 & 3X3, 85% & 90% 1RM

Followed By:

Strength:
Front Squat,2X3 & 3X3, 85% & 90% 1RM

Followed By:

WOD:
AMRAP in 12min of:
Advanced

10 KBS, 2/1.5 pood

30 Double Unders

200m Run- Every 3min*
*(Every 3 min stop where you are and run 400m, then pick up the AMRAP where you left off)

Rx

10 KBS, 1.5/1 pood

25 Double Unders

200m Run- Every 3min*
*(Every 3 min stop where you are and run 400m, then pick up the AMRAP where you left off)

Intermediate

10 KBS, 1/12kg pood

15 Double Unders

100m Run- Every 3min*
*(Every 3 min stop where you are and run 400m, then pick up the AMRAP where you left off)

Novice

10 KBS, 12kg/20# pood

30 Singles

100m Run- Every 3min*
*(Every 3 min stop where you are and run 400m, then pick up the AMRAP where you left off)

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