The WOD - WED, 21SEPT11

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
  

Clean & Jerk, 2-2-1-1-1 @ 90-90-95-95-95% 1RM
Followed By:
Strength:
Overheadsquat, 2-2-1-1-1 @ 90-90-95-95-95% 1RM
Followed By:

WOD: 1-2-3-4-5-6-7-8-9-10 rep rounds of: Advanced
• Hang Squat Clean, 115 / 85#
  
• Ring Dips
  
  Rx
  
• Hang Squat Clean, 95 / 65#
  
• Ring Dips
  
  Intermediate
  
• Hang Squat Clean, 75 / 55#
  
• Banded Ring Dips
  
  Novice
  
• Hang Squat Clean, 55 / 35#
  
• Jumping Ring Dips
  
  

Post load/time or rounds to comments.