The WOD - WED, 05OCT11

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 & Jerk, 3X5, 65% 1RM

Followed By:

Strength:
Bench Press, 3X5, 65% 1RM

Followed By:

WOD:
For Time:

• Row, 1000M
  
• HSPU, 21 reps
  
• Squats, 21 reps
  
• Row, 750M
  
• HSPU, 15 reps
  
• Squats, 15 reps
  
• Row, 500M
  
• HSPU, 9 reps
  
• Squats, 9 reps
  
  

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