The WOD - FRI, 18NOV11

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 @ 75-80-85% 1RM Followed By: Strength: Bench Press, 3X5 @ 75-80-85% 1RM Followed By: STROKE MAN! 4 rounds for time:

BUY-IN - 30 Double Unders

Advanced
• Row 750m
  
• 10x per arm DB power snatch (40/30#)
  
  
  
  Rx
  
• Row 500m
  
• 8x per arm DB power snatch (40/30#)
  
  
  
  Intermediate
  
• Row 400m
  
• 6x per arm DB power snatch (30/20#)
  
  
  
  Novice
  
• Row 400m
  
• 5x per arm DB power snatch (20/15#)
  
  
  

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