The WOD - MON, 05SEP11

WE ARE OPEN TODAY...JOIN US FOR THE LABOR DAY WOD!

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, 3-2-2-1-1-1 @ 80-85-85-90-90-90% 1RM

Followed By:

Strength:

Squat, 3-2-2-1-1-1 @ 80-85-85-90-90-90% 1RM

Followed By:

WOD:
"For The Love Of It!

BUY-INBurpees, 20reps

KBS, 1.5/1 pood, 25reps

Box Jump, 24", 25reps

Overhead Squat, 95/65#, 25reps

AbMat Situp, 25reps

Pull Up, 25reps

Walking Lunge, 25steps per leg

Double Under, 25reps

CASH-OUTBurpees, 20reps

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