The WOD - FRI, 14OCT11

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, 1X3, 65% 1RM, 2X3, 70% 1RM , 2X3, 75% 1RM
Followed By:

Strength:
Bench Press, 1X3, 65% 1RM, 2X3, 70% 1RM , 2X3, 75% 1RM
Followed By:

WOD:
Max rounds in 12 minutes

Advanced*
• 3x Power snatches (75% power snatch 1RM)
  
• 3x Pull-ups
  
• 6x Push-ups
  
• 9x Box jumps (20 inch)
  *Vest
  
  Rx
  
• 3x Power snatches (75% power snatch 1RM)
  
• 3x Pull-ups
  
• 6x Push-ups
  
• 9x Box jumps (20 inch)
  
  Intermediate
  
• 3x Power snatches (50% power snatch 1RM)
  
• 3x Pull-ups(Banded)
  
• 6x Push-ups
  
• 9x Box jumps (20 inch)
  
  Novice
  
• 3x Power snatches (50% power snatch 1RM)
  
• 3x Pull-ups(Jumping)
  
• 6x Push-ups
  
• 9x Box jumps (18 inch)
  
  

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