The WOD - WED, 12OCT11

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
  

Jerk, 1X3 65% 1RM 2X3 70% 1RM 2X3 75% 1RM
Followed By:
Strength: Overhead Squat, 1X3 65% 1RM 2X3 70% 1RM 2X3 75% 1RM
Followed By:
WOD: For time 21-15-9 reps per round of each couplet:

Round #1
• Medball Clean, 20/15#
  
• WBS, 20/15#
  
  Round #2
  
• SDHP, 75/55#(Bar) OR 1.5/1Pood KB
  
• Box Jump
  
  Round #3
  
• Push Press, 75/55# OR 1Pood/12Kg per hand KB
  
• Row, calories
  
  

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