The WOD - WED, 20JULY11

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,1X5 & 2X5, 70% & 75% 1RM

Followed By:

Strength:
Shoulder Press,1X5 & 2X5, 70% & 75% 1RM

Followed By:

WOD:
"The Chief"
Max rounds in 3 minutes of:

Advanced

155/115# Power cleans, 3 reps

6 Hand Stand Push-ups

9 Squats

Rx

135/95# Power cleans, 3 reps

6 Push-ups

9 Squats

Intermediate

115/75# Power cleans, 3 reps

6 Push-ups

9 Squats

Novice

95/55# Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

Post rounds completed for each of the 5 cycles.