The WOD - WED, 31AUG11

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@75%, 1X3@85%, 1X2@90% 1RM

Followed By:

Strength:
Front Squat,2X3@75%, 1X3@85%, 1X2@90% 1RM

Followed By:

WOD:
Given 3X5min rounds with 1 minute of rest between rounds...

Execute AMRAP of the following during round 1:

10 Box Jumps 24/20"

10 Push Press 75/55#

10 Wall Ball Shots 20/16#

Followed By

Execute AMRAP of the following during round 2:

10 Box Jumps 24/20"

10 Sumo Deadlift High Pull 75/55#

10 Cal Row

Followed By

Execute AMRAP of the following during round 3:

10 Wall Ball Shots 20/16#

10 Sumo Deadlift High Pull 75/55#

10 Cal Row

Post load/time or rounds to comments.