The WOD - FRI, 16SEPT11

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, 3X3 @ 90% 1RM

Followed By:

Strength:
Front Squat, 3X3 @ 90% 1RM

Followed By:

WOD:
12-9-6-9-12 Rep Rounds of:

Advanced

Shoulder Press, 115/85#

Sumo Dead Lift High Pull, 115/85#

Burpee KBS, 2/1.5 pood

Rx

Shoulder Press, 95/65#

Sumo Dead Lift High Pull, 95/65#

Burpee KBS, 1.5/1 pood

Intermediate

Shoulder Press, 95/65#

Sumo Dead Lift High Pull, 75/55#

Burpee KBS, 1pood/12kg

Novice

Shoulder Press, 95/65#

Sumo Dead Lift High Pull, 65/45#

Burpee KBS, 12kg/20#Post load/time or rounds to comments.