The WOD - MON, 1AUG11

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:
Overhead Squat, 3X5, 75-80-85% 1RM

Followed By:

WOD:
4 rounds for time:
BUY-IN 20 double unders
Advanced

Box Jump, 24", 20 reps

Ring Dip, 20 reps

Medball Cleans, 20/15#, 20 reps

Rx

Box Jump, 20", 15 reps

Ring Dip, 15 reps

Medball Cleans, 20/15#, 15 reps

Intermediate

Box Jump, 18", 15 reps

Ring Dip (banded), 15 reps

Medball Cleans, 15/12#, 15 reps

Novice

Box Jump, 18", 10 reps

Ring Dip(jumping), 10 reps

Medball Cleans, 15/12#, 10 reps

CASH-OUT 20 double unders

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