The WOD - WED, 08JUN11

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

Followed By:

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

Followed By:

WOD:
4 rds for time:
Advanced

10x bench press 65-85% of 1rm

Rubber band sprint 200m (50m down and back)
*This wod will require a partner to spot and be on the other side of rubber band.

Rx

10x bench press 50-75% of 1rm

Rubber band sprint 100m (50m down and back)
*This wod will require a partner to spot and be on the other side of rubber band.

Intermediate

10x bench press 40-65% of 1rm

Rubber band sprint 50m (25m down and back)
*This wod will require a partner to spot and be on the other side of rubber band.

Novice

10x bench press 40-65% of 1rm

Sprint 100m (50m down and back)

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