The WOD - MON, 19SEPT11

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

Followed By:

Strength:
Bench Press, 2-2-1-1-1 @ 90-90-95-95-95% 1RM
Followed By:

WOD:
'FINAL ASCENT'
5 - 10 - 15 Rep rounds for time:

Advanced*
• Back Squat, 225/155#
• Box Jump, 24"
• Run, 200M per round
  *Vest
  Rx
• Back Squat, 225/155#
• Box Jump, 24"
• Run, 200M per round
  Intermediate
• Back Squat, 185/135#
• Box Jump, 20"
• Run, 200M per round
  Novice
• Back Squat, 225/155#
• Box Jump, 18"
• Run, 200M per round
  

Post load/time or rounds to comments.

---

Intro to the Low Bar Back Squat, Mark Rippetoe ...[wmv] [mov]