The WOD - MON, 17OCT11

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...view the Warm-Up[wmv.]. 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, 1X5 @ 70% 2X5 @ 75% 1RM Followed by: Strength: Shoulder Press, 1X5 @ 70% 2X5 @ 75% 1RM Followed by: WOD: ALTERNATING DOUBLE TABATA *8 alternating intervals of 20 seconds of work / 10 second rest for each exercise. Lowest number of repetitions completed for each exercise is your score. Advanced

SDHP, 115/85#

GHD Sit ups


Rx

SDHP, 95/65#

AbMat Sit ups


Intermediate

SDHP, 75/55#

AbMat Sit ups



Novice

SDHP, 1pood/12kg

AbMat Sit ups



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