The WOD - WED, 07SEPT11

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
  

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

Followed By:

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

Followed By:

WOD:
3 rounds for time:
Advanced

Push jerks, 115#/80#, 10 reps

SDHP, 10 reps

Run, 800M

Push jerks, 115#/80#, 10 reps

SDHP, 10 reps

Shuttle Run, 25M X 4

Rx

Push jerks, 95#/65#, 10 reps

SDHP, 10 reps

Run, 800M

Push jerks, 95#/65#, 10 reps

SDHP, 10 reps

Shuttle Run, 25M X 4

Intermediate

Push jerks, 75#/45#, 10 reps

SDHP, 10 reps

Run, 800M

Push jerks, 75#/45#, 10 reps

SDHP, 10 reps

Shuttle Run, 25M X 4

Novice

Push jerks, 55#/35#, 10 reps

SDHP, 10 reps

Run, 800M

Push jerks, 55#/35#, 10 reps

SDHP, 10 reps

Shuttle Run, 25M X 4

Post load/time or rounds to comments.

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I am officially in the "I want to Lift Like A Girl Some Day" club.