The WOD - FRI, 04NOV11

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
  

Clean,1X3 @ 70% 1RM, Clean,2X3 @ 75% 1RM, Clean, 2X3 @ 80% 1RM Followed by: Strength: Overhead Squat, 1x3 @ 70% 2X3 @ 75% 2X3 @ 80% 1RM Followed by: WOD: Ace Up 10 rounds for time: Advanced

10x C2B Pull-ups

10x Squat

10x Ring push-up

10x GHD Sit-up

10x Burpees



Rx

10x Pull-ups

10x Squat

10x Push-up

10x AbMat Sit-up

10x Burpees



Intermediate

8x Banded Pull-ups

8x Squat

8x Push-up

8x AbMat Sit-up

8x Burpees



Novice

6x Banded/Jumping Pull-ups

6x Squat

6x Push-up

6x AbMat Sit-up

6x Burpees



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