The WOD - WED, 26OCT11

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
  

Hang Power Clean & Jerk,1X3 @ 70% 1RM, Power Clean& Jerk ,2X3 @ 75% 1RM, Clean & Jerk, 2X3 @ 80% 1RM
Followed by:

Strength:
Overhead Squat, 1x3 @ 70% 2X3 @ 75% 2X3 @ 80% 1RM
Followed by:

WOD:

5 rounds for time
Advanced
• 10X C2B Pull ups
  
• 5x Front squat, 205/155#
  
• 10x Burpees
  
  
  
  Rx
  
• 10X Pull ups
  
• 5x Front squat, 185/135#
  
• 10x Burpees
  
  
  Intermediate
  
• 10X Banded Pull ups
  
• 5x Front squat, 155/105#
  
• 10x Burpees
  
  
  Novice
  
• 10X Jumping Pull ups
  
• 5x Front squat, 135/85#
  
• 10x Burpees
  
  

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