The WOD - MON, 20JUN11

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,3-2-1-1-1, 85-90-95% 1RM

Followed By:

Strength:
Deadlifts,3-2-1-1-1, 85-90-95% 1RM

Followed By:

WOD:
JACKIE
For time:

Advanced*

Row, 1000M

Thruster, 45/30#, 50 reps

Pull ups, 30 reps
*With vest

Rx

Row, 1000M

Thruster, 45/30#, 50 reps

Pull ups, 30 reps

Intermediate

Row, 750M

Thruster, 45/30#, 30 reps

Banded Pull ups, 30 reps

Novice

Row, 500M

Thruster, 30/15#, 30 reps

Jumping Pull ups, 20 reps


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