The WOD - FRI, 29JUL11

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, 80% & 85%, 1RM

Followed By:

Strength:
Overhead Squat,2X3 & 3X3, 80% & 85%, 1RM

Followed By:

WOD:
One round of"Breathing Ladders":

1 rep to 15 reps to 1 rep

Breathing ladders require a weight, movement and rep to breath ratio.
Establish a rep to breath ratio, i.e. do one rep followed by one breath,
then do two reps followed by two breaths, three reps followed by three
breaths, etc. until you have gone up and back down the "ladder".
Breathe as much as you want while working. Breathe only the specified number of "reps" while resting. The goal is to accomplish a high work volume executed at moderate-to-low intensity while maintaining control of your breathing.
Gym Jones

Post total reps / weight to comments

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Kettlebell/Dumbbell Swing(normal, two-handed swing)