The WOD - MON, 31OCT11

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
  

Push Jerk,1X3 @ 70% 1RM, Push Jerk,2X3 @ 75% 1RM, Slpit Jerk, 2X3 @ 80% 1RM Followed by: Strength: Deadlift, 1x3 @ 70% 2X3 @ 75% 2X3 @ 80% 1RM Followed by: WOD: GIZMO BEAT THE CLOCK! 10 minute time cap:

Rx
• Run 800m
  
• 10x Burpee pull-ups
  
• 20x Walking lunge steps, each leg
  
• 30x C2D Push-ups
  
• 40x Squats
  
• 50x Double-unders
  

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