The WOD - WED, 14SEPT11

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 , 3X3 @ 90% 1RM

Followed By:

Strength:
Deadlift, 3X3 @ 90% 1RM

Followed By:

WOD:
AMRAP in 20 min. of:

Advanced*

Box Jump, 24", 5 reps

Push Press,85/65#, 10 reps

Squats, 15 reps
*With a Vest

Rx

Box Jump, 24", 5 reps

Push Press,75/55#, 10 reps

Squats, 15 reps

Intermediate

Box Jump, 20", 5 reps

Push Press,65/45# 10 reps

Squats, 15 reps

Novice

Box Jump, 20" or less, 5 reps

Push Press,55/35# 10 reps

Squats, 15 reps

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