The WOD - WED, 13JUL11

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

Followed By:

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

Followed By:

WOD:
AMRAP in 20 min:
Advanced

KBS,7reps, 2/1.5 PD

WALKING OVERHEAD LUNGE, 10reps with 45/25 lb PLATE

DOUBLE UNDER, 25REPS

Rx

KBS,5 reps, 1.5 PD

WALKING OVERHEAD LUNGE, 15/10reps with 25 lb PLATE

DOUBLE UNDER, 20REPS

Intermediate

KBS,5 reps, 1 PD

WALKING OVERHEAD LUNGE, 15/10reps with 10 lb PLATE

DOUBLE UNDER, 15REPS

Novice

KBS,5 reps, 12KG

WALKING OVERHEAD LUNGE, 15/10reps with pvc

DOUBLE UNDER, 10REPS
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