The WOD - MON, 11JUL11

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

Followed By:

Strength:
Bench Press, 2X3 @75% & & 3X3 @80% 1RM

Followed By:

WOD:
Every 90 seconds complet one round. Any remaining time after completion of the round is recovery until 90 seconds.If the round has not been completed upon 90 seconds, stop where you are and begin next round.Work for 18 rounds.

Advanced

Strict Pull Up, 5 reps

Ring Push Ups, 10 reps

Box Jump, 30", 15 reps

Rx

Strict Pull Up, 5 reps

Ring Push Ups, 10 reps

Box Jump, 24", 15 reps

Intermediate

Strict Pull Up, 5 reps

Ring Push Ups, 10 reps

Box Jump, 20", 15 reps

Novice

Strict Pull Up, 5 reps

Push Ups, 10 reps

Box Jump, 12-18", 10 reps


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