The WOD - WED, 27JUL11

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, 80% & 85% 1RM

Followed By:

Strength:
Shoulder Press, 2X3 & 3X3, 80% & 85% 1RM

Followed By:

WOD:
For Time:
Advanced*

Push Press, 75/55#, 25 reps

Row, 1K

AbMat situp, 25 reps

Row, 750M

Ring Dip, 25reps

Row, 500M

Back Extension, 25 reps

Row, 250M

WBS, 20/15#, 25 reps
*With body armor

Rx

Push Press, 75/55#, 25 reps

Row, 1K

AbMat situp, 25 reps

Row, 750M

Ring Dip, 25reps

Row, 500M

Back Extension, 25 reps

Row, 250M

WBS, 20/15#, 25 reps

Intermediate

Push Press, 75/55#, 20 reps

Row, 1K

AbMat situp, 20 reps

Row, 750M

Ring Dip(Banded), 20reps

Row, 500M

Back Extension, 20 reps

Row, 250M

WBS, 20/15#, 20 reps

Novice

Push Press, 55/35#, 20 reps

Row, 750K

AbMat situp, 20 reps

Row, 500M

Ring Dip(Jumping), 20reps

Row, 250M

Back Extension or Good Mornings, 20 reps

Row, 100M

WBS, 15/12#, 20 reps

Post load/time or rounds to comments.