The WOD - MON, 25JUL11

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 & 3X3, 80% & 85% 1RM

Followed By:

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

Followed By:

WOD:
3 rounds for time of :
Advanced

15 Deadlifts (225#/145#)

15 ring dips

Rx

10 Deadlifts (225#/145#)

10 ring dips

Intermediate

10 Deadlifts (185#/105#)

10 ring dips(Banded)

Novice

10 Deadlifts (155#/75#)

10 ring dips(Jumping)

Post load/time or rounds to comments.

Abs - 40 GHD sit ups