The WOD - MON, 10OCT11

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, 1X3 @ 65% 1RM 2X3 @ 70% 1RM 2X3 @ 75% 1RM
Followed By:
Strength:
Front Squat, 1X3 @ 65% 1RM 2X3 @ 70% 1RM 2X3 @ 75% 1RM
Followed By:

WOD: AMRAP for 20Min:
Advanced
• Ring Dip, 8 reps
  
• KBS, 2/1.5 pood, 8 reps
  
• Standing Broad Jump, 10M
  
  Rx
  
• Ring Dip, 8 reps
  
• KBS, 1.5/1 pood, 8 reps
  
• Standing Broad Jump, 10M
  
  Intermediate
  
• Ring Dip, 5 reps
  
• KBS, 1 pood/12kg, 5 reps
  
• Standing Broad Jump, 10M
  
  Novice
  
• Ring Dip, 5 reps
  
• KBS, 12kg/20#, 5 reps
  
• Standing Broad Jump, 10M
  
  

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