The WOD - FRI, 15JUL11

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, 2X3 & 3X3, 75% & 80% 1RM

Followed By:

Strength:
Overhead Squat, 2X3 & 3X3, 75% & 80% 1RM

Followed By:

WOD:
21-15-9 Rep Rnds For Time:
BUY-INBUY IN 500 ROW OR 400 RUN

Advanced*

THRUSTERS, 95/65#

BURPEE PULL UP
*WITH VEST
Rx

THRUSTERS, 95/65#

BURPEE PULL UP

Intermediate

THRUSTERS, 75/45#

BURPEE PULL UP

Novice

THRUSTERS, 55/25#(PVC)

JUMPING PULL UP


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