The WOD - MON, 14NOV11

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 Snatch 1X5 @ 75% Power Snatch 1X5 @ 80% Snatch 1X5 @ 85% 1RM
Followed By:

Strength:
Front Squat, 3X5 @ 75-80-85% 1RM
Followed by: WOD: CLOWN PUNCH As many rounds as you can do in 12 min. of :

Advanced
• 4 Thrusters (95#/65#)
• 6 chest to bar pull ups
• 8 box jumps (24")
  
  
  
  Rx
  
• 4 Thrusters (65#/45#)



• 6 Pull ups



• 8 box jumps (20")
  
  
  
  Intermediate
  
• 4 Thrusters (55#/35#)



• 6 Banded Pull ups



• 8 box jumps (20")
  
  
  
  Novice
  
• 4 Thrusters (55#/35#)



• 6 Jumping Pull ups



• 8 box jumps (18")
  
  
  

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