The WOD - FRI, 09SEPT11

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, 3-2-2-1-1-1 @ 80-90-95% 1RM

Followed By:

Strength:

Overhead Squat, 3-2-2-1-1-1 @ 80-90-95% 1RM

Followed By:

WOD:
3 rounds for time:

Advanced

Chest to bar pull ups, 10 reps

Run, 400M

Manmaker push ups, 40/30#, 8 reps

Rx

Pull ups, 10 reps

Run, 400M

Manmaker push ups, 30/20#, 5 reps

Intermediate

Pull ups, 10 reps

Run, 400M

Manmaker push ups, 20/10#, 5 reps

Novice

Pull ups, 8 reps

Run, 400M

Push ups, 10 reps

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