The WOD - FRI, 12AUG11

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
  

Shoulder Press, 2X3 @ 85% 3X3 @90% 1RM

Followed By:

WOD:
“Dewi”

Advanced
6RFT
*3 pwr clean(160/120#)
*6 BJ (30/24”)
*9 WBS (20/16#;10’ target)

Rx
6RFT
*3 pwr clean(135/95#)
*6 BJ (30/24”)
*9 WBS (20/16#;10/9’)

Intermediate
6RFT
*3 pwr clean(115/75#)
*6 BJ (24/20”)
*9 WBS (20/16#;10/9’)

Novice
5RFT
*3 pwr clean(95/65#)
*6 BJ (24/20”)
*9 WBS (16/12#;10/9’)


Post load/time or rounds to comments.