The WOD - MON, 12SEPT11

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 and Jerk, 3X3 @ 90% 1RM

Followed By:

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

Followed By:

WOD:
10,9,8,7,6,5,4,3,2,1 rep rounds for time:

Advanced

Dumbbell hang squat cleans, 40 /30 #

AbMat Sit ups

C2BPull ups

Rx

Dumbbell hang squat cleans, 30 /20 #

AbMat Sit ups

Pull ups

Intermediate

Dumbbell hang squat cleans, 20 /10 #

AbMat Sit ups

Pull ups, Bands

Novice

Dumbbell hang squat cleans, 20 /10 #

AbMat Sit ups

Pull ups, Jumping
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