The WOD - WED, 24AUG11

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
  

Hange Power Snatch, 5X3 @ 65-70-75-80-80% 1RM

Followed By:

Strength:
Bench Press, 5X3 @ 65-70-75-80-80% 1RM
Followed By:

WOD:
10-9-8-7-6-5-4-3-2-1 Rep Rnds fot Time Of:

Advanced*

Wall Ball Shot, 20/15#

AbMat Sit up

Pull Up, C2B

Run, 200M
*With Vest

Rx

Wall Ball Shot, 20/15#

AbMat Sit up

Pull Up, Chin

Run, 200M

Intermediate

Wall Ball Shot, 20/15#

AbMat Sit up

Pull Up, Band

Run, 200M

Novice

Wall Ball Shot, 15/12#

AbMat Sit up

Pull Up, Band or Jumping

Run, 200M


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