The WOD - MON, 07NOV11

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: Strength: Deadlift, 3X5 @ 70-75-80% 1RM Followed by: WOD: LEVITRA 5 rounds for time :

Advanced
• 5x Snatch grip deadlift (115#/85#)
  
• 5x Hang Power snatch
  
• 5x Power snatch
  
• 5x Overhead squats
  
  
  
  Rx
  
• 5x Snatch grip deadlift (95#/65#)
  
• 5x Hang Power snatch
  
• 5x Power snatch
  
• 5x Overhead squats
  
  
  
  Intermediate
  
• 5x Snatch grip deadlift (75#/65#)
  
• 5x Hang Power snatch
  
• 5x Power snatch
  
• 5x Overhead squats
  
  
  
  Novice
  
• 5x Snatch grip deadlift (55#/35#)
  
• 5x Hang Power snatch
  
• 5x Power snatch
  
• 5x Overhead squats
  

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