The WOD - WED, 10AUG11

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
  

Hang Clean, 2X3 @ 85% 3X3 @90% 1RM

Followed By:

WOD:
21-15-9 Rep Rnds For Time:

Advanced
*Push press (95/65#)
*SDHP(95/65#)
*Medball clean(20/16#)

Rx
*Push press(95/65#)
*SDHP(95/65#)
*Medball clean (20/16#)

Intermediate
*Push press(85/55#)
*SDHP(85/55#)
*Medball clean (20/16#)

Novice
*Push press(75/45#)
*SDHP(75/45#)
*Medball clean (16/12#)

Post load/time or rounds to comments.