The WOD - WED, 22JUN11

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

Followed By:

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

Followed By:

WOD:
"Tabata This"
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

Advanced
BUY-INDeadlift,BW, max reps for 1 Min

Ring Push ups

Squats

GHD Sit ups

Rx
BUY-INDeadlift, 75% BW, max reps for 1 Min

Push ups

Squats

AbMat Sit ups

Intermediate
BUY-INDeadlift, 50% BW, max reps for 1 Min

Push ups

Squats

AbMat Sit ups

Novice

Push ups

Squats

AbMat Sit ups

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